Workout 11.28.14

Nickname: Christmas Tree Chipper!

Cloud 9 CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds of:

10 Good Mornings

10 PVC Pass Throughs

10 Goblet Squats

Samson Stretch (1 Length of Gym)

High Kick (1 Length of Gym)

Metcon

This will be done as a partner WOD.

Teammates choose which chipper they want to perform first. Each teammate will progress through their chipper at the same time, but both teammates must be on the same rep level at all times. If you finish your movement before your partner you must wait to move on to the next one until they have completed all their reps.

After you both finish your first chipper, switch and complete the second.

Metcon (Time)

50 Calorie Row

40 Air Squats

30 Russian Kettlebell Swings (70/50)

20 Pullups

10 Deadlifts (225/155)

Metcon (Time)

50 Double Unders

40 Wallballs (20/14)

30 Pushups

20 Box Jumps (24/20)

10 Ring Dips

Feature Video

CrossFit Class Workout