Tuesday December 12 2017

 

    Warm up 5 minutes of skipping

  1. singles
  2. alt.
  3. right side
  4. left side
  5. high knee
  6. Jump jump big jump
  7. Jump jump D/U
  8. D/U

STRETCH CALVES !!!! WOD CHIPPER THIS WOD CAN BE DONE ANYWAY, TACKLE THE 50 OR DO 2 RDS OF 25 OR 5 RDS OF 10…..JUST DO IT NOTE GHD back extensions are in superman on floor:)   Filthy Fifty fro time 50 box jumps or step ups 50 Jumping pull ups / jump off bench to bar 50 Kettlebell swings/MW 50ps walking lunges/MWor body weight 50 hanging knees up/ on floor no hang 50 push press / 15/25/35/45 bar 50 superman back extensions 50 wall ball / MW 50 burpees 50 double unders/100 single skips  Image result for crossfit chipper wods list   scaled is 1/2 reps