CrossFit HardCharger – CrossFit
Warm Up
A.) 3 Times Through
Banded Side Walk (Down and Back)
30 Banded Pull Throughs (KB Swing Style)
Wall Squats 15 Reps (Chest facing the walls, knees out and chest up)
B.) 3 Minutes Walking Lunges
Strength
Back Squat (Set 1 @ 70%, Set 2 @ 80%, max reps at 90%)
Assistance Work
A.) Single Leg Deadlift (DB’s Or KB’s) 3 sets of 10 Each Leg
B.) Banded Glute Bridge: 100 Total Reps
WOD
Metcon (Time)
For Time:
21-15-9
Wall Ball 20/14
C2B Pull Ups
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