CrossFit HardCharger – CrossFit

Warm Up

A.) 4 Minute Row/Bike/Ski (Increase watts each minute)

1:00 Shouler Dislocation Stretch

1:00 Twisted Cross Stretch

1:00 Wrist Stretch

B.) Side Plank 1:00 Each Side (Raise your leg if you’re a boss)

Strength

Bench Press (5@ 65%, 5 @ 75%, max reps @ 85% )

Assistance Work

A.) 3 Set Superset (Flat Bench)

10-12 DB Flys

10-12 Flat Bench DB Press

B.) 3×8 DB Pull Over (Flat Bench)

WOD

Metcon (Time)

For Time:

1,000 M Run

30 HSPU

1,000 Row/Ski (Athletes Choice)

RX + Is bike

**If the athlete cannot do HSPU, 50 pike push up (feet on box)

Core

This is Optional

Tabata–20: on 10: off for 8 rounds

Flutter Kicks

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