- Jump Rope: 3 minutes
- Kettlebell Snatches: 1 pood, 10 reps per arm
- Jumping Muscle-Ups: 3 reps
- Ring Dips: 10 reps
- Medicine Ball Cleans: 20 pounds, 10 reps
- Dead Hang Pull-Ups: 5 reps
- Wallball Throws: 20 pounds, 8-foot-high target, 10 reps
- Barbell Thrusters: 10 reps
- Plyo Box Jumps: 24" box, 10 reps
- Push-Ups: 20 reps
- Ring Rows: 20 reps
- Air Squats: 50 reps
- Kipping Pull-Ups: 10 reps
- Abmat Sit-Ups: 30 reps
- Barbell Hang Clean & Press: 10 reps
- Renegade Rows: 10 reps per arm
- Hanging Knees-to-Elbows: 10 reps
- Row: 500 meters
Thursday, July 8, 2010
Thursday's Workout
I wanted to put my CrossFit toys to good use (without killing myself in advance of tomorrow's workout), so I did a little bit of everything I could think of, and put together this mini-Chipper: