CrossFit HardCharger – CrossFit

Warm Up

A.) Down and back (dynamic)

Inchworm

Crab walk

Bear crawl

Broad jump

B.) 3X max second handstand hold

C.) 10 PVC Pass through

10 PVC OH Squat

10 back squat

30 band pull apart

Strength

Strict Press + Push Press + Split Jerk (7×5)

7 Sets to work up to a “heavy” of the following.

Gainz Szn

4×20 Skull Crusher (Barbell)

Super set with MAX PUSH UPS

WOD

Metcon (Time)

21-18-15-12-9:

Box Jump Overs (24/20)

Sumo Deadlift High Pull (65/45)

Push Press (65/45)

**RX + is 30 inch box jump overs, 95 lb Barbell movements**

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