CrossFit HardCharger – CrossFit
Warm Up
A.) 4:00 to foam roll lats/upper back/chest
B.) 2 rounds slow
10 Walkouts (wall walks if you prefer)
10 GHD Sit Up
30: side arm plank (each side)
C.) Saddle Pose with behind the head stretch 1:00 Each Arm
Skill Work
15 total minutes to work on double unders and pistol squats. Spend first half of time working on double unders, other half working on pistol squats.
(Start with a box on pistol squats and progressively work down)
WOD
Metcon (Time)
With a partner, 1 partner working at a time:
3 Rounds
50 Cal Bike OR Row
50 Burpee
800 m run (400 m each)
Murph Prep!!
Body Armor
Optional! If you don’t have time to do this, don’t sweat it!
A.) 100 Total Banded Press Down
B.) 3 Set Superset: 15 Barbell Strict Press/15 Barbell Curl (empty barbell)
C.) 3X30 Second Flutter Kicks
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