CrossFit HardCharger – CrossFit
Warm-up
Warm Up:
Run 400 meters then…3 Rounds of:
20 band pull aparts
20 Pass throughs
10 Slow and controlled Wall Squats close as possible
3 minutes of Foam rolling
Barbell Primer
5 reps each movement
staight leg deadlift
hang cleans
front squats
strict press
elbow rotations
back squat
front rack stretch 1 minute
Clean and Jerk (EMOM 2 Reps for 10min)
Metcon (Time)
4 rounds
200m run
15 push ups
10 clusters RX+135/85
RX 115/65
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