20191227

I call this one the Christmas Cookie Cutting Chipper 🙂

 

WOD:

For Time:

50 Wall Balls (20/14)

40 Ab Mat Sit Ups

30 Burpees

20 Dips

10 Man-Makers* (35/25)

20 Pull Ups

30 Box Jumps (24/20)

40 Kettle Bell Swings (53/35)

50 Walking Lunges

Little WOD to work off all The Christmas Cookies 😊

Video courtesy of Reebok CrossFit ONE.

For the Man Makers : Set Up

– Start with two dumbbells, one in each hand, with your body at the top of the push up position

Execution

– Pull yourself down into the push up position and push back up, then one arm at a time, pull the dumbbell up to your chest then back down to the ground.

– Then perform a squat clean with the dumbbells in your hands, this movement requires you to perform a full front squat.

– Once your hips fully extend at the top of the front squat, continue pressing with your shoulders to finish the movement with active shoulders supporting the weight overhead

 

Scaling Options:

Med ball weight -> 14/10 -> as needed

Dips -> dips off box

DB weight -> 25/15 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe

Box height -> 20/16 -> as needed

KB weight -> 35/25

 

Cool Down:

Pigeon Pose on box – 2 Min per side

 

Leg Bleeds – 3 min

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