CrossFit HardCharger – CrossFit
Warm-up
15 minutes
30 seconds on bike or row
30 seconds off
2 min pigeon
2 min couch
2 min shoulder distraction
3 min foam roll
Metcon (Time)
5 rounds
12 db snatch 50/30
12 hollow body rocks
15 minutes
30 seconds on bike or row
30 seconds off
2 min pigeon
2 min couch
2 min shoulder distraction
3 min foam roll
5 rounds
12 db snatch 50/30
12 hollow body rocks
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