CrossFit HardCharger – CrossFit

Warm Up

A.) Lacross ball mash pectoral muscles and upper back, 3:00 total.

B.) Banded Shoulder Distraction 1:00 Each Side

Thread The Needle: 1:00 Each Side

15 Clapping Push Ups (regular if cant do clapping)

C.) 1:00 Plank Hold

Strength

Bench Press (3X5)

Last Set is MAX REPS!

First set at 65%, second at 75%, third is AMRAP at 85%

WOD

Metcon (Time)

**Beach Season**

3 Rounds For Time:

400 M Run

21 Burpees

Extra Skill/Accessory Work

A.) 3X15 DB Fly’s

B.) BradFord Press: 5×8

Cool Down

Legs Up The Wall Pose: 5 Minutes.

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