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

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.