by CrossFit HardCharger – CrossFit
Warm Up
A.) 15 GHD SIT UP
15 GHD HIP Extension
30 Walking Lunges
–Repeat–
B.) Foam Roll Lower back and quads 3:00
C.) (Empty Barbell)
5 Strict Press
5 Good Morning
5 Back squat
5 Behind the Neck Press
5 Snatch Grip Stiff Leg Deadlift
Strength
Deadlift (4×8 @68% )
Assistance Work
4X20 Barbell Bicep Curls
WOD
Metcon (Time)
3Rounds For Time
10 HSPU
15 TTB
20 Power Clean 95/65
RX + is 135/95 Power Cleans
Cool Down
A.) 2:00 Pigeon Stretch Each Side
B.) 4 Minute Bike/Row/Ski at Z1.
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