Midline Chipper

Hammonasset CrossFit – CrossFit

Warm-up

8-10 min AMRAP @warm-up pace:

200m Row

5 Kip Swings

10 Hanging Knee Raises

10 Push-ups

10 Walking Lunges

10 PVC Pass Throughs

5 Inchworms

Mobility

Up Dog :45 sec

Half Kneeling Ankle/Calf Stretch :30 sec each side

Movement Prep

Review all movement standards then complete rehearsal.

1 Round:

6 OH Walking Lunges

3 Knees to Elbows

3 Sit-ups

3 Burpees

Metcon

Metcon (Time)

For time:

30 Overhead Walking Lunges

30 Knees-to-Elbows

30 Sit-ups

30 Burpees

30 Sit-ups

30 Knees-to-elbows

30 Overhead Walking Lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

Group Stretch

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