CrossFit HardCharger – CrossFit

Warm-up

1 min bike or Row

10 inch worms

10 knees to chest

1 min bike or Row

10 active Sampson

10 active Spider-Man

1 min bike or Row

10 burpees

10 figure four

1 min twisted cross

1 min shoulder distraction

Dips (5 sets of 5 weighted, strict, or banded)

Metcon (Time)

5 rounds for time

6 push ups

6 db deadlifts RX+ 40/25 RX 35/20

6 hang clean thrusters

15 yd db waiter walk

1 min rest

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