Thursday, February 9, 2017

WMCF Chipper

Thursday, February 9, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) 12 of us including Adan, Dillon, Erin, Vanessa and me

Warm Up

800 m run
Spiderman down floor
Toe pull down floor
Knee to chest-Heel to Butt
Bear crawl forwards-backwards
Skipping high knees down and back
Karaoke down and back

West Metro CrossFit Chipper

In teams of 2-3, with only 1 partner working at a time, complete the following for time:

100 Sit Ups
90 Lunges
80 Push Ups
70 Box Jumps (24″/20″)
60 Pull Ups
50 Jump Squats
40 Wall Ball Shots (20/14)
30 Floor Wipers (95/65)
20 Ring Dips
800m Run together

I paired up with Dillon and surprisingly he did more of the reps.  Everything was going pretty well until the wall ball shots.  Even trading off every 5 reps got to be a grind.  The Floor wipers were new and consist of being flat on the floor holding a barbell and using core strength to tap one bumper sweep floor and tap alternate bumper for 1 rep.  Everything was Rx except for the ring dips.  I had to use a band for the ring dips.  Overall we finished in 28:41 which was a pretty good clip.  As a solo workout, this would have taken me probably double that.

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