Verdant CrossFit, Verdant CrossFit North – CrossFit
Chip: Metcon (Time)
1000M Row
20 Power Clean 225/155
50 Toes to Bar
50 Air squat
40 Medball Clean
40 HRPU
30 Thrusters 135/95
Chippers by definition require that each element be completed before moving on.
Be aware of the standards
HOME: Metcon (Time)
Warm Up:
10 min Flow
10 Walking Lunges
10 Goodmornings
10 Scap Push-Ups
10 Quad pull + reach
10 Roll to V sit
Chipper
3:00 Run/ Double Unders/ Single Under
20 DB/KB/ Object Clean
50 V-Ups
50 Air Squats
40 Swing to Squats/ Goblet Squats
40 HRPU
30 DB/KB/Object Thrusters