CrossFit HardCharger – CrossFit

Warm Up

A.) 2 rounds SLOW

2:00 medium pace row

**After each round, (empty barbell) 5 strict press, 5 back squat, 5 good morning, 5 stiff leg dead lift

B.) pectoral mash stretch 1:00 each side

C.) 3 minutes of walking lunges

Strength

Back Squat (5X1 at 92%, then go for 1RM)

WOD

Metcon (AMRAP – Rounds)

AMRAP 4:

27 Calorie Row

27 Wallballs

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21 Calorie Row

21 Wallballs

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15 Calorie Row

15 Wallballs

15 Pull-ups

**Score is the total number of rounds gotten combined on each 4 min amrap**

Cool Down

A.) 1:00 pigeon pose each side

B.) 1:00 saddle pose

C.) 1:00 IT Band Stretch each side

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