Chipper Friday, back in action!

November 15, 2019

We now return to our regular programming...CHIPPER FRIDAY!!

 

Friday Nov. 15, 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

10 Air Thrusters

1 Length Pendulum walks

1 Reverse Hurdlers walks + lunges

20 Single leg singles per leg

20 DUBs

 

Then, group stretch!

 

WOD:

 

For time:

21 SDLHP

15 Push Presses

9 Power Snatches

21 Push-Ups

15 Ab-mat Sit-ups

9 C2B Pull-ups

21 Singles

15 Single Leg Singles R/L = 1

9 Double-Unders

21 Torso Twists w/plate R/L = 1

15 OH Lunges R/L = 1

9 Squat Thrust Plate Jumps

21 Kettlebell Swings

15 Kettlebell Snatches R/L = 1

9 Goblet Squats

21 Calorie Row

150m Run

9 Calorie Bike

 

Barbell: 65/95

KB: 35/53

Plate: 25/35

 

 

 

 

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