CrossFit HardCharger – CrossFit

Warm Up

A.) foam roll 5 minutes (full body)

B.) 3X30 Banded Good Morning

Cobra push up:20 push ups + 30 second hold

C.) 3X10 leg swings (each leg)

Strength

Deadlift (3 reps at 70%, 3 reps at 80%, max reps 90% )

Assistance Work

3X10-12 wide stance good morning (empty barbell)

3X8 KB front Squat (heavy)

WOD

Metcon (Time)

50-40-30-20-10

Air Squat

ABMAT Sit up

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