CrossFit HardCharger – CrossFit
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
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.
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.
A.) Crossover Symmetry Strength