Throw Down

CrossFit HardCharger – CrossFit

Warm-up

1 min bike

Knees to chest

High kicks

Figure four

Inch worm with a push up

Active Sampson

Banded gym walk

Banded good morning

Banded hamstring stretch

Banded twisted cross

1 min couch stretch

15 slow wall squats

Back Squat (5×5 68%)

Bench Press (5×5 68%)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

15 cal bike

12 GHD sit ups

9 pull ups