Chipper Time

Jun 8, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

20 Calorie Row

15 Banded Ext. Rotations w/ Press from Lunge

(first round left knee down, second round right knee down)

1 minute Front Plank

10 DB Hang Clean and Jerk

Metcon

Metcon (Time)

40 Calorie Row

30 DB Snatch (60/40)

100 ft. Single-arm DB OH Lunge (60/40, 50 ft / side)

40 Calorie Bike

30 DB Single-DB Power Clean (60/40, 15/side)

100 ft. Single-arm DB OH Lunge (60/40, 50 ft / side)

400m Run

30 Alt. Single-DB Hang Clean and Jerk (60/40)

100 ft. Single-arm DB OH Lunge (60/40, 50 ft / side)

Mobility

Metcon (No Measure)

1 min Banded Lat Stretch / side

1 min Lacrosse Ball Traps / side

2 min Foam Roll T-Spine

1 min Lacrosse Ball Glutes / side

2 min Foam Roll Quads