CrossFit HardCharger – CrossFit

Warm-up

400 Meter Run or 500 Meter Row

3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs

2:00 Couch Stretch

2:00 Pigeon Stretch

1:00 Banded Shoulder Distraction

Assistance Work

4 Rounds:

10 Close Grip Dumbbell Bench Press (50/35)

15 Dumbbell Bent Over Rows, each (50/35)

20 Strict Presses (empty barbell)

25 Banded Pull Aparts

Metcon (AMRAP – Reps)

7 min Amrap

Double unders

Every minute complete 7 ring dips

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