CrossFit Firebase Orlando

Chipper

Group Warm up
Murphy loop
High knees
Butt kicks
Walking lunges
Duck walk
Bunny hops
Broad jumps

WOD. Chipper*
1600m Run
50 Alternating Dumb Bell Snatches (30+/20+)
50 Sit Ups
50 Box Jump Overs  (24/20)
50 KettleBell Sumo Deadlift High Pulls (53/35)
150 Double Unders (2:1)

*40min time cap

Group Foam Roll Out

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