by 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
WOD
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 22
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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