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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