Chipper

Great Woods CrossFit – CrossFit

Warm-up

2 Unbroken Sets w/ an empty barbell:

10 Stiff-Legged Deadlifts

10 Strict Press

10 Back Squats

10 Push Press (behind the neck)

Rest 1-2 minutes

Strength & Accessory

Four sets of:

Deadlift x 5 reps (first set approx 75% then increase load each set)

Rest 20 seconds

L-Seated Dumbbell Press x 5 reps

Rest 3 minutes

Deadlift

Primer

1 Rounds of:

5 Push-Ups/Matador Dips

5 Barbell Thrusters

5 Russian KBS

5 American KBS

10 Calorie Sprint on Bike or Row

Rest 2 Minutes

Metcon

Metcon (Time)

For time:

10 Strict Handstand Push-Ups

20 Thrusters, 95/65 lbs

30 Kettlebell Swings, 53/35 lbs

40/30 Calories of Assault Bike or Rowing

30 Kettlebell Swings

20 Thrusters

10 Strict Handstand Push-Ups

Scaling Options:

SHSPU>Hand Release Push-Ups

Thrusters>Dumbbell Thrusters