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
()
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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