CrossFit HardCharger – CrossFit


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


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


Metcon (AMRAP – Reps)


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


Continue adding 1 Round of Cindy each round. 50 Dubs after each.

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