Chipper Time!

Jan 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Crossovers

0:30 Double Unders

10 Banded Low Ext. Rotations / side

15 Banded Face Pulls

10 Scap Pull-ups

10 Push-ups

10 GHD Sit-ups

10 GHD Hip Extensions

0:30 Handstand Progressions

15 RKBS (moderate-heavy)

5 Big Kips

Metcon

Metcon (Time)

145 Double Unders

45 GHD Sit-ups

45 RKBS (71/53)

45 Burpees

45 Shoulder to Overhead (135/95)

45 Deadlifts (135/95)

45 Chest-to-bar Pull-ups

45 Calorie Assault Bike
Scale Double Unders to Crossovers or Single Unders with the intent to complete the 145 by the 3 minute mark.

Scale all movements so that you can perform the first 20 unbroken, with the exception being Shoulder-to-overhead. S2OH should be scaled to a weight you can perform the first 10 unbroken. No racks permitted for the S2OH.