CrossFit HardCharger – CrossFit

Warm Up

A.) Active Stretching: 1:00 Calf Poll Stretch each leg

2:00 Saddle Pose

1:00 Runners Lunge Each Side

B.) 800 m SLOW row

Followed by 30 PVC Pass through


EMOM X 12 Minutes

Odd: 20 ABMAT Sit ups

Even: 8 Back Squats (Athletes Choice)

**No measure here.. move with speed**


Metcon (AMRAP – Reps)


3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row


Add (3) Repetitions Each Round

Cool Down

A.) 3X12 KB OH Walking Lunge

B.) Tabata Air Squats

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