CrossFit HardCharger – CrossFit

Warm-up

A.) Dynamic Warmup

10 PVC Pass Through

10 PVC OH Squats

10 PVC Around the World

Repeat 3 Times

B.) Banded Shoulder Dislocate 1:00

Standing Forward Fold 1:00

Pigeon Pose 1:00

C.) Empty Barbell:

5 Strict Press

5 Good Morning

5 Back Squat

5 Stiff Leg Deads

Then repeat

Strength

Deadlift (Set 1: 65%, Set 2: 75%, Set 3: 85%. Set 3 max reps)

WOD

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Metcon (4 Rounds for reps)

4 Rounds

1:00 Max Double Unders

1:00 Max KB Swings

1:00 Max Cal Row/Ski

1:00 Rest

Score is the total number of reps you get from all rounds.

**RX + is Assault bike cal and 70/50+ kb**

Cool Down

A.) 3 Giant Sets

30 Abmat Sit Ups

30 Banded Pull Apart

30 Banded Good Mornings

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