CrossFit HardCharger – CrossFit

Warm-up

A.) 7 Miniute General Warmup: (Double Under Practice, Ski/Bike/Row etc..Elevate heartrate from Z1 to Working Pace

B.) Flag Stretch 1:00

Thoracic Spine W/ PVC Pipe Stretch 1:00

Thread The needle 1:00

Low Dragon 1:00

Static Air Squat Hold 1:00

Strength

Power Clean (EMOM X8 Mins )

3 Reps On The Minute For 12 Minutes. These DO NOT have to be touch and go. Find heaviest three possible OR work on form.

Aerobic Capacity

Metcon (No Measure)

1:40 on, 20: OFF

This is a “Preset” workout on the Rower. Go to “main menu”, choose “select workout”, then “custom list”.
Look until you see the option “v1:40/:20 rest”. Click on that and the rower will do the rest. This can also be done on a bike/ski.

Body Armor

A.) Crossover Symmetry Strength

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