Friday's Benchmark Chipper!

January 3, 2020

First Chipper of 2020...gotta make it a good one! Time for some leaderboard action...

 

Friday Jan. 3, 2020

 

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

 

Warm-up:

Row 250m

10 x Arm Circles both directions

10 x Band Pull-Aparts

10 x Band Pass Thrus

10 x Jumping Jacks

Row 250m

10 Spider Man Lunges with reach

10 x Mountain Climbers

10 x KB Swings

30 second Goblet Squat bottom hold

10 x Air Squats

 

WOD: Leaderboard time!

 

“Filthy Fifty”

 

For Time:

50 Box Jumps 20/24

50 Jumping Pull-Ups

50 Kettlebell Swings 35/53

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses 35/45 (*DO NOT DROP THE EMPTY BARS)

50 Back Extensions (superman)

50 Wall Ball Shots 14/20

50 Burpees

50 Double-Unders

 

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

 

Score is the time it takes you to complete all the reps.

 

 

 

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