CrossFit HardCharger – CrossFit

Warm Up

A.) Med Ball Bowling

B.) lacrosse ball mash hip flexor 2:00 total

B.) banded hip distraction 1:00 each side

IT Band Stretch 1:00

Strength

Back Squat (5@ 65%, 5 @ 75%, max reps at 85%)

Assistance Work

A.)DB Lunge (holding at the sides) 3X100 ft

B.) 3X12-15 hip extension

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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