CrossFit HardCharger – CrossFit

Warm Up

A.) 1,000 m row slow

B.) banded shoulder dislocate 1:00 each side

C.) banded Hip Distraction 1:00 each side

D.) 30 PVC PAss Through


Back Squat (4X8 at 68%)

Strict Press (4X8 at 68%)


Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Mins

50 Double Under

30 Air Squat

10 Burpee

Assistance Work

3X20 KB side Bend

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