by CrossFit HardCharger – CrossFit
Warm-up
1 Minute
Active Spidermans
then..
5 Good Mornings
5 Back Squats
5 Elbow Rotations
1 Minute
Active Samson
then..
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
1 Minute
Push-up to Down Dog
then…
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Power Clean (Build to a heavy clean stop when form breaks down)
Metcon (Time)
For time
21 cal row
21 Power Cleans (135/95)
21 pull ups
21 Push ups
21 sit ups
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