CrossFit HardCharger – CrossFit
Warm Up
A.) 15 GHD
15 HIP Ext.
30 Lunges
Rest 30: then repeat
B.) crossover symmetry Activation
Skill Work
10 minutes to practice ANY skill you have been wanting to work on. Double unders, kipping, rope climbs, etc. this is where we refine and define our skills
WOD
Metcon (Time)
30-25-20-15-10-5
KB swings 53/35
**After each round, 10 cal row**
Cool Down
A.) Lunge Single Arm KB Press with band 3X8 per arm
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