Chipper

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Palo Cedro CrossFit – CrossFit

Warm-up

30 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 Sequence

Metcon (Time)

For time:

100 Air Squats

50 Chest-to-Bar Pull-ups

100 Double Unders (200 Singles)

50 Side Plank touches ea. side

100 Air Squats

50 Reverse Crunches

100 Double Unders (200 singles)

Cool Down

Walk 200m

Roll quads

2min Couch Stretch