I call this one the Christmas Cookie Cutting Chipper 🙂
50 Wall Balls (20/14)
40 Ab Mat Sit Ups
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
– 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
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