Chipper
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
3 min. Back Squats
1 min. Squat Hold
3 min. Alt. DB Snatches
1 min. Single DB Front Rack Hold
3 min. Burpee Box Jumps (24/20)
1 min. Handstand Hold
3 min. DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)
DB load: 50/35 lb.
Barbell load: 95/65 lb.
Rx
3 min. Back Squats
1 min. Squat Hold
3 min. Alt. DB Snatches
1 min. Single DB Front Rack Hold
3 min. Burpee Box Jumps (24/20)
1 min. Handstand Hold
3 min. DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)
DB load: 35/20 lb.
Barbell load: 75/45 lb.
Fitness
3 min. Back Squats
1 min. Squat Hold
3 min. Alt. DB Snatches
1 min. Single DB Front Rack Hold
3 min. Burpee Box Jumps
1 min. Plank Hold
3 min. DB Push Press
1 min. Side Plank (R)
3 min. Power Cleans
1 min. Side Plank (L)
Chipper Monday, we have a time-priority workout with 3 minutes of active movement, superset with 1 minute of a static holds.
