CrossFit HardCharger – CrossFit

Warm-up

2 min bike

10 pvc pass through

10 overhead squats

Flag stretch

10 Partner banded overhead squats

4 reps 30 seconds of breathing exercise on back then on stomach

90 90 banded hip mobility drill 1 min each side

Crossover symmetry mobility upper lats

PVC pipe calf stretch

10 pvc pipe overhead squats

Overhead Squat (5×3@70%)

Metcon (Time)

3 rounds

21 pull ups

15 burpees

9 overhead squats 115/80

Extra Skill/Accessory Work

2 min foam roll

1 min poll squat

1 min pigeon stretch each side

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