Friday Workout: Chipper, Core Work

crossfit-charlottesville_0597

WOD

Level 1

  • Front Squat (95/65) x 15
  • Run x 500m
  • Rope Pull x 10-15
  • Row x 600m
  • Hang Squat Clean x 10

*run 5x laps in parking lot (i.e. to street and back 5 times)

Level 2

Complete the Following for Time:

  • Overhead Squat (135/95) x 15
  • Run x 800m
  • Rope Climb x 10*
  • Row x 800m
  • Squat Clean (185/135) x 10

*Start from standing position (no jump). Scale reps if needed.

**Use one bar for both barbell movements – scale appropriately.  If you need to sub running for 800m row, do 600m run (i.e. turnaround before last turn on 800m course).

Compare Here

CASH OUT

4 Sets:

  • 20 Second Russian Twist
  • 10 Second Rest
  • 20 Second Superman Hold
  • 10 Second Rest

Then, Mobilize

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

4 Comments on “Friday Workout: Chipper, Core Work

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s