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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