Chipper

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Palo Cedro CrossFit - CrossFitWarm-up30 Partner Med-ball Sit-ups, Pass ball each rep 10 Air Squats Toes @ the wall, slow controlled each rep should take 5sec. 30 Arm circles ea. direction 5 Hip SequenceMetcon (Time)For time: 100 Air Squats 50 Chest-to-Bar Pull-ups 100 Double Unders (200 Singles) 50 Side Plank…

Metcons

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Palo Cedro CrossFit - CrossFitWarm-upPartner mile run 3 Hip Sequence PipesMetcon (Time)400m OH Plate carry 45/25 50 45lb plate squats 45/25 200m Waiter Plate Carry 45/25(Right arm out to 200m line Left arm Back) 20 Plate squats 45/25Rest 10minMetcon (Time)5rnds: 2HHPC+2HPC+3PC 155/115 14 Deadlift 155/115 1 30ft Crab Walk

Metcon

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Palo Cedro CrossFit - CrossFitWarm-up10min Coaches ChoiceMobility20 Pipe pass-through 20 Pipe pass-through laying face down in superman 20 Band Pull aparts 10 ea arm Arm/Shoulder rotations standing next to wall 10 Jefferson Curls Pipe/unweighted 10 Jefferson Curls Weighted 2min ea leg Couch Stretch 2min ea leg Banded Hamstring FlossMetcon (Time)2,4,6,8,10,12,14,16,18,20…