by 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 š
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