CrossFit HardCharger – CrossFit

Warm-up

1 min each

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Shoulder presses against wall or floor

20 reps

Keep lower back pressed against wall or floor

Lacrosse ball lats

Then repeat presses

PVC pipe overhead squats

Practice pushing up through the pipe

Push out through the knees

Send hips back

Allow pvc pipe to push back over shoulders

Maintain good form for 15 reps

Move to a barbell and do a set of 5

Take seven sets to work up to a heavy weight

Small increases here

If you struggle with a weight back off a little and think about technique then move back up

Overhead Squat (7×1)

Metcon (Time)

3 rounds

10 overhead squats RX+ 115/75 RX 95/55

20 AbMat Sit-Ups

30/25 Calorie row

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