CrossFit HardCharger – CrossFit

Warm Up

A.) 2 rounds slow

45 second swim (on the ground)

5 wall walks

100 Pilates pulse

B.) banded shoulder distraction 1:00 each arm. After each arm stretch perform 10 PVC Pass through

C.) 2:00 Puppy Dog pose

Skill Work

Turkish Get Up

10 sets to work up to a heavy single each arm.

WOD

Metcon (4 Rounds for time)

4 Rounds, On the 4:00:

12 Thrusters (95/65)

15/12 Calorie Bike

10 x 10 Meter Shuttle Sprints

Cool Down

Grab a buddy and stretch for 5 minutes!

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