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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