Chipper Time!

Jan 9, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

20 Walking Lunge Steps / leg

0:30 Supinated Grip Hang

10 Banded Low Ext. Rotations / side

15 Cobras

5 PVC Passes

1:00 Handstand Progressions

10 High Five Squats

10 Wall Squats

1:00 Couch Stretch / leg

1:00 Pigeon Stretch / leg

Skill Review

1. DB Ground to Overhead- Snatch or Clean and jerk

2. MB Clean Wall Balls

Metcon

Metcon (Time)

30-20-10

Calorie Row

Walking Lunge Steps/ leg

1-arm DB Ground-to-overhead (50/35)

Box Jumps (24/20)

MB Clean Wall Balls (14/10 to 11/10 ft)

*After each round, run 400 meters