CrossFit HardCharger – CrossFit

Warm-up

500m row

Active Sampson

Active spider man

Neck rotation

Arm rotation

Hip rotation

1 min shoulder distraction

1 min pigeon stretch

2 rounds

5 kettlebell swings, light kb

5 GHD sit-ups/ab mat sit ups

5 back extensions/good mornings

5 knees-to-elbows/knees above waste

Choose a weight on kb that you can get 25 unbroken swings

Use the same movements in workout you did in warm up. Switch to a lower scale in WOD if needed

Metcon (Time)

35 min time cap

5 rounds for time of:

25 kettlebell swings, 70/53

25 GHD sit-ups

25 back extensions

25 knees-to-elbows

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