Chipper

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
5 Plank Walkouts
10 GHD Hip Ext
15 Air Squats

Mobility

8 mins

Banded Shoulder Stretch (No Measure)

Thoracic Bridge (No Measure)

2×5 each side

Weightlifting

25 mins

Shoulder Press (5×5)

Bent Over Row (5×5)

Metcon

Chipper (Time)

25 Burpees
25 Power Cleans (115/75)
25 Burpees
*5 WallBalls (20/14) every min on the min
**12 min Time Cap

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