Friday's Cute Little Chipper!

September 27, 2019

Here is your cute little Friday chipper!

 

Friday Sept. 27, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

 

Warm-up:

2:00 cardio machine

10 thoracic rotation R/L from plank position* (see demo video below)

10 squats

10 sumo squats

40 single leg plate hops (total)

 

Then, grab a pipe!

 

Thoracic rotation from plank demo video:

 

 

WOD:

 

Small and Mighty…

 

For time:

30 Thrusters

30 Power Snatches

30 Overhead Squats

 

You will use a different load for each exercise (see below). You get the luxury of choosing which weight (from the prescribed weights below) you use for each exercise based on your strengths!

 

Women’s weights: 75/85/95

 

Men’s Weights:

95/115/135

 

Enjoy!

 

Post-WOD Core Conditioning (optional/on your own):

 

3 Rounds of:

5 Dragon Flags

10 Inverted Juicers

100m Front-Racked Kettlebell Carry

 

 

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