Little Chipper

Jul 28, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Cat Cows

10 Scap Pushups

5 Double Pushup Inchworms

30 Step Back Lunges

10 Walking Toe Touches

15 PVC GHD Hip Extensions

10 Fist Pushups

15 Band Pull Aparts

10 Palloff Presses / side

10 Single-leg KB RDL (light)

10 Banded Ext. Rotations w/ Press

2 Wall Walks

Metcon (Time)

2 Rounds of:

25 Calories (machine of your choice)

25m Handstand Walk

25 Deadlifts (135/95)

25 Ring Dips

25 Deadlifts

* sub for hs walk = 5 wall walks
Scale so that you can perform 10+ ring dips unbroken, otherwise scale to bar dips, banded dips, pushups. Yes, we know the deadlifts are light, but there’s 100 reps. Don’t rush it and don’t get sloppy- you will pay the price if you do.