CFL Crippler Chipper


CrossFit Lehi – CrossFit Class

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Warm-up

200m run

30 Air squats

25 Sit ups

20 Supermans

15 Pushups

10 Pullups

5 Toes to Bar

WOD

Metcon (Time)

Crippler Chipper

RX

One partner works at a time, alternating as desired to complete

150 Wallballs (Men 20# to 10’ target; Women 14# to 9’ target)

125 Calorie row

100 Toes to Bar

75 Sumo Deadlift High Pull (95/65)

50 Handstand Pushups

Cash out for bonus points: 25ft handstand walk (Both athletes complete the walk without dropping)

SCALED

One partner works at a time, alternating as desired to complete:

150 Wallballs (Men 14# to 10’ target; Women 10# to 9’ target)

125 Calorie row

100 Knee raises

75 Sumo Deadlift High Pull (65/45)

50 Push Press (65/45)

Cash out for bonus points: 25ft walking over head lunge 45/25

Post WOD

Coach led cool down

Go to Mobility Clinic @ 9am!