by 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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