CrossFit HardCharger – CrossFit

Warm-up

What doesn’t kill us makes us stronger.

500m row

3 rounds

Sampson stretch length of the gym

15 pass throughs

10 air squats

2 minutes couch stretch each side

Cowboy walks with bands

Back Squat (1 Rep at 75% 1 @ 85# and max reps at 95#)

Assistance Work

Superset with light weight

10 dumbell lateral raises

10 dumbell front raises

10 lunges with dumbbells at side

Repeat

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.