Scarecrow

CrossFit HardCharger – CrossFit

Warm-up

300m Row

3rounds

10 push ups

15 squats

20 banded pull aparts

Lying on back

1 min hamstring stretch

1 min figure four stretch

1 min twisted cross stretch

2 rounds

10 step banded walks in each direction

10 air squatsi

Back Squat (5×3 @83%)

Assistance Work

3 super sets

10 reps each w/dumbbells or crossover symmetry

Arrows, Ts, Presses

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 bench presses 135/85

5 strict pull ups/ use light bands to scale