CrossFit HardCharger – CrossFit

Warm Up

A.) Foam Roll Upper back 3:00

B.) thoracic spins stretch with PVC Pipe 1:00, rest, 1:00 again

C.) 1:00 hip distraction

1:00 IT Band Stretch


Metcon (AMRAP – Rounds and Reps)

Teams of 2


50 cal Row

20 Sumo Deadlift High Pull 75/55

20 Push Press 75/55

20 Front Squat 75/55

400 M run

**reps split up as desired. 400 M run is by partners together**

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