CrossFit HardCharger – CrossFit
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
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)
With a partner, 1 partner working at a time:
50 Cal Bike OR Row
800 m run (400 m each)
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