CrossFit HardCharger – CrossFit
Warm Up
A.) 5 minute Aerobic Capacity SLOW ROW
B.) 1:00 Puppy Dog Pose
1:00 Pigeon Pose
1:00 Saddle Pose
Body Building
A.) 3X10 Empty Barbell Curl
B.) 3×15 Elbow Out Presses
C.) 3X12 Flat Bench DB Bench Press
D.) 3X25 Hip Extensions
E.) 50 Ab Wheels in as few Sets as possible
Extra Skill/Accessory Work
**Use the rest of this time to (with low intensity) work on some of your movements that may need work. ie: empty barbell snatch work on the minute. Working on your kipping movement. HS Holds, etc.**
This is a scheduled “rest and recovery” day. Tomorrow is 18.1. Get ready for it and be ready to roll!!
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