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
Strength
Back Squat (4X8 at 68%)
Strict Press (4X8 at 68%)
WOD
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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