CrossFit HardCharger – CrossFit

Warm Up

A.) 3 Rounds Slow

30 second V ups

30 second sciscor kicks

15 pvc pass through

B.) 1:00 Dragon Pose Each side

1:00 lizard each side

1:00 wrist stretch

C.) 1:00 Walking Lunge

Strength

Squat Clean (EMOM X 8 Mins: 2 Squat cleans at 75 %)

Strength

Clean Grip Deadlift

As soon as the EMOM is over you have exactly 4 minutes to work up to heavy single clean grip deadlift.

WOD

Metcon (Time)

3 Rounds for time

15 Cal Bike (20 cal Row or ski)

20 Box Jump Overs (24/20)

25 Goblet Squat (53/35)

**RX + is 70+ KB for men, 53 for women**

Optional Extra

2 GIANT Sets

12-15 ghd sit ups

12-15 Hip Extensions

12-15 KB Side Bend (Each side)

12-15 Banded Good Morning

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