CrossFit HardCharger – CrossFit

Warm-up

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Kettlebell Ankle Stretch – 1:00 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Movement Prep

Movement Prep

Performed with lighter Kettlebell

5 Kettlebell Deadlifts

5 Hip Pops

5 Russian Swings

5 Full Swings

Grab Workout Weight

5 Full Swings

Performed with lighter weight

Establish Hand Position

8 Goblet Squats

Grab workout weight

4 Goblet Squats

Metcon (Time)

1 Mile Run

21 Kettlebell Swings (70/53)

21 Goblet Squats (70/53)

800 Meter Run

15 Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

400 Meter Run

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)

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