CrossFit HardCharger – CrossFit

Warm-up

A.) 5 minute Bike/Ski/Row at Z1

B.) 10 GHD Sit Up

10 Hip Extensions

C.) 2 minute walking lunges

Strength

Banded Box Squat (8X2 @ 30%)

Use 30% of your 1RM Plus band tension
Dudes= Green Bands

Chicks=Red Bands

Assistance Work

A.) Banded Side Step (Length of gym) **this is used as hip/IT band work**

3 trips down and back..Rest as needed

B.) 3X8 Barbell Good Morning (Wide stance)

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.