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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