CrossFit HardCharger – CrossFit

Warm-up

3 min foam rolling (lacrosse ball smash glutes and calf)

3 rounds

5 push ups

10 sit ups

15 glute bridges

2 minutes pigeon stretch

Empty barbell

5 reps each

3 position deadlift

High hang Clean

Front squats

High hang squat cleans

Burgener warm up

Key points for today

Reach triple extension

Drop under bar

Receive bar on shoulders with elbows raised and below parallel

Hook Grip

Squat Clean (10×5 Emom building every minute if possible )

Assistance Work

5 sets

28 gun salute

7 slow curls

7 regular

7 bottom half curls

7 top half curls

15 weighted sit ups

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