by CrossFit HardCharger – CrossFit
Warm-up
1 Minute
Easy Row
Active Spidermans
:45 Seconds
Medium Row
Active Samson
:30 Seconds
Fast Row
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
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 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.
Push Press (5-4-3-2-1)
Prep
4 Calorie Row
2 Barbell Facing Burpees
4 Push Press
Metcon (4 Rounds for reps)
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds
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