CrossFit HardCharger – CrossFit
Warm-up
30 sec per
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell
5 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
5 Kettlebell Deadlifts
5 Russian Swings
5 Full Swings
Back Squat (5×5@78%)
Metcon (Time)
For time
35 dead lifts 115/80
30 box jumps 24/20
25 kettle bell swings 53/35
20 push press 115/80
15 chest to bar pull ups
10 front squats
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