Main Wod

CrossFit chipper

View Public Whiteboard

Warm-Up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out

Metcon

Metcon Time

5 Rounds for time
10 burpees
10 push ups
10 air squats
10 Back squat 135/75
10 front squat
10 Sit ups
10 overhead squat 135/75#
10 HSPU
100M Rowing
30 minute time cap