CrossFit HardCharger – CrossFit
Warm Up
A.) 2 Rounds Slow
20 Banded Face Pull
20 Slow Air Squat
30 Lunges
B.) Thread the Needle 1:00
Banded Hip Distraction 1:00
Seated Forward Fold 1:00
Strength
Weighted Dips (4×8 )
Either with simply bodyweight, weighted vest, or a med ball between your legs
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
400 M Run
20 Wall Ball 20/14
10 Pull Ups
Extra Skill/Accessory Work
A.)
3 giant sets
25 Banded Pull Aparts super set with 15 GHD Sit Ups. 3
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