CrossFit HardCharger – CrossFit
Warm Up
A.) Run the Loop 1 time
B.) 1:00 Child’s Pose
1:00 runners stretch
1:00 thread the needle each arm
C.) 2rounds slow
20 banded press down
30 air squat
WOD
Metcon (Time)
Teams of two:
For Time:
400 Meter Run (Partner)
60 Front Squats (115/80)
60 Burpee Box Jumps (24/20)
400 Meter Run
40Front Squats (115/80)
40 Burpee Box Jumps (24/20)
400 Meter Run
20Front Squats (115/80)
20 Burpee Box Jumps (24/20)
400 Meter Run
**Partners split up reps as desired. Each 400 m run is a partner run**
Cool Down
A.) 75 GHD Sit UPS
B.) 75 Band Pull Apart
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