Down & Back Chipper

Warm-up:

The CFTally Warm-up
Complete individual warm-up prior to class.
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Push-ups
  4. Hip Extensions  
  5. Sit-ups  
  6. Bar Dips

Mobility:

Foam Rolling: Find the Pain

Announcements:

Ready for Personal Coaching? See Pat, Jon or Frankie!

Skills & Technique: (Click below for links to more info)

Wod:

Down & Back Chipper (2014 Masters 40-49)
 
50 Box Jumps 24/20"
25 Toes-to-Bars
50 Wall Balls 20/14 lbs
25 Ring Dips
50 Wall Balls 20/14 lbs
25 Toes-to-Bars
50 Box Jumps 24/20"
 
Time Limit: 21 Minutes