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
