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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