by 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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