CrossFit HardCharger – CrossFit


Warm-up

2 minutes foam roll

3 rounds..

Sampson Stretch

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC Good morings

Deadlift (5×3 building)

Metcon (Time)

3 rounds

20 (10 per leg) alternating dumbbell lunges

15 TTB

10 front squats 115/85

Assistance Work

4 supersets

12 Dumbell curls

15 push ups

4×20 ab wheel roll outs

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