CrossFit HardCharger – CrossFit

Warm-up

A.) 4 Min Bike/Ski/ Row at Z1

2 Rounds Slow

30 V Ups

10 Inchworms

1:00 Childs Pose

B.) 1:00 Shoulder Dislocate

1:00 Flag Stretch

Strength

Bench Press (4×10 At Heaviest Possible Weight )

WOD

Metcon (Time)

3 Rounds FOR TIME

400 M Run

25 Push Up

15 Deadlift 225/185

**RX+ weight is 275/205

Optional Extra

Barbell Row 4X10 (Move Well)

Every time a set is over, 50 Banded Pull Apart

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