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
Leave a Reply