by 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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