Chipper Friday!!

December 6, 2019

Chipper Friday is HERE!! And we've got a big bear of a chipper for you!! Happy Friday :)

 

Friday Dec. 6, 2019

 

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

 

Warm-up:

2 minutes of cardio, then:

2 ROUNDS

10 lunges (forward)

10 gentle knee rotations (on back)

10 lunges (backward)

10 gentle knee rotations

5 good mornings

5 squat to toe touch

5 spiderman lunges per side

 

WOD:

 

Big Bear Balooza!

 

3 Burpees EMOM (starting at 0:00)

 

20 x Power Cleans

20 x Front Squats

20 x Push Press

20 x Back Squats

20 x BTN Push Press

 

RX = 95/135

 

 

Post-WOD Challenge:

 

Rowling!!

 

10 Frames:

Row as close to 100m as possible. Run 100m after each frame. For every meter you are under or over 100, perform that number of burpees before going on your 100m run. Fastest time wins!

 

 

 

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