CrossFit HardCharger – CrossFit

Warm Up

A.) Down and Back of each


Butt kicks

High knees

Sampson stretch

Broad jump

B.) Hip Dislocate—1:00 each leg

Calf pole stretch 1:00 each leg

Pigeon pose 30: each side

C.) 2 minutes of jumping rope


Banded Front Squats (2 reps on the minute for 10 minutes)

Keep Tension all the way down and all the way up. Perform 2 reps on the minute for 10 minutes.
Add 5 Lbs from last week


Metcon (AMRAP – Rounds and Reps)

Super 8 Retest


8 Burpee Box Jump Overs

8 Cleans

8 Thrusters

Cool Down

A.) crossover sem. STRENGTH

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