by 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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