Chipper Friday

Crossfit Mount Kisco – CrossFit

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Warm-up

250m Row

15/10 Calorie AD

100m Run

Complete after each movement above:

5 Push Ups

10 Air Squats

15 Hollow Rocks

“Usherenko” (Time)

500m Row

40 S2OH 115/75#

30 Cal Bike

Rest 1:00

50 Air Squats

400m Run

30 DB Box Step Over 50/35#

Rest 1:00

50 Double Unders

40 Hang Power Clean 115/75

30 Burpees Over Bar

Cool Down

Pick 2 – Tabata:

Sit Up

Hollow Rock

Back Ext. (GHD)

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