CrossFit HardCharger – CrossFit

Warm Up

A.) 3 rounds SLOW

10 Slow/Controlled Ring Rows

10 Pause Goblet Squat

10 Thread the needle Plank (10 per side)

B.) Flag Stretch 1:00

C.) Lacross ball Achilles Tendon 1:00

Strength

Floor Press (6X3, Then 3×1 )

Type the details of the weightlifting
Work up to a heavy 3 in 6 sets, then heavy single

Assistance Work

50 Total Banded Press Down

WOD

Metcon (Time)

3 Rounds For Time:

30 Cal Ski/Bike/Row (Athletes Choice)

20 Wall Ball (20/14)

10 KB Swing (53/35)

RX + is 72 lb KB for men, 53 for women.

**If you don’t do 30 cal bike then you are a sissy!!**

Cool Down

*PLEASE READ*

Grab a buddy or buddies. Ask them to stretch with you. Set the clock for 5 minutes and hold positions that stretch deep tissues. Have a talking conversation while you stretch. The only way you will do it is if you have someone to do it with you. It’s only five minutes!

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