CrossFit HardCharger – CrossFit

Warm-up

9 Rounds Rower/Bike/Ski

140sec on 20sec rest

2 min each side couch stretch

20 reps shoulder slides against the wall or on the floor (make sure you keep your lower back pressed against the floor or wall

Assistance Work

4 Super Sets

21 Hip Extensions w/2kb’s drop one every set of 7 then do last seven with nothing

10 to 15 GHD Use a Med ball to do them weighted if you want

3 Sets

Banded leg curls

(do 10 with right leg, do 10 with left leg, do 20 with both)

3 Sets

20 calf raises weighted

Weighted Lunges (4×1)

Walking lunges down and back length of the gym floor

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