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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