CrossFit HardCharger – CrossFit

Warm Up

A.) 30 Banded Pull Apart

15 PVC Pass Through

5 Walk Outs

–Repeat–

B.) Lacross Ball pectoral Mash: 2:00 Total

C.) Side Plank 1:00 Total Each Side

(After each plank, 15 Banded good mornings)

Strength

Bench Press (Set 1 @ 75%, Set 2 @ 85%, Max reps at 95%)

Assistance Work

A.) 3 Set Super-Set

1 Arm DB Floor Press (8 Reps)

Max Rep Push Ups

WOD

Metcon (Time)

3 Rounds For Time

10 HSPU

20 Box Jump 24/20

400 M Run

RX + Is STRICT HSPU šŸ™‚

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