Up and down Chipper

CrossFit Skiatook – Boot Camp

View Public Whiteboard

Stretching and Mobility

Warm-up

Sally-up Pushups. (Take minimal breaks as needed)

Metcon

Metcon (No Measure)

30 min timecap (top to bottom then bottom to top)

5 wall walks

10 KB sumo deadlift high pulls

15 plank push ups

20 heavy rope skips

25 jump squats

30 wall balls

35 CAL bike

40 leg lifts

45 sec plank

50 DU or 150 SU

*** complete 800 run or 1000 row then head back down ***