CrossFit HardCharger – CrossFit


1 Minute

Active Spidermans

:45 Seconds

Active Samson

:30 Seconds

Air Squats

“Dumbbell Warmup”

(completed with light dumbbells)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose – 1 Minute

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.

Front Squat (5×3@70%)

Metcon (AMRAP – Rounds and Reps)


100m Run

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (45/35)

9 Toes to Bar

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