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
Leave a Reply