CrossFit HardCharger – CrossFit
Warm-up
A.) Foam Roll Upper back 3:00, then quads for 3:00
B.) Low Lunge 1:00 Each Leg
Hip Dislocate 1:00 Each Leg
ButterFly Stretch 1:00
Couch Stretch 30: Each Leg
Strength
Deadlift (Set 1 @ 75%, 2@ 85%, Max reps at 95%)
Before starting your first warmup set (with an empty barbell)….2 slow rounds: 5 strict press, 5 back squat, 5 good morning, 5 stiff leg deadlift
Assistance Work
A.) Barbell Hip Bridge 3×12-15 Reps Super Set with 15 Hip Extensions
B.) 2X10 Explosive Jumping Lunges
WOD
Metcon (AMRAP – Reps)
AMRAP 12
1 Round of Cindy
50 Double Unders
2 Rounds of Cindy
50 Double Unders
3 Rounds of Cindy
50 Double Unders
4 Rounds of Cindy
50 Double Unders
Etc..
Continue adding 1 Round of Cindy each round. 50 Dubs after each.
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