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
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