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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