Filthy 50s or Dirty 30s – Tue 4.05.16

 In W.O.D.

Skill:  movement review, warm up, and

Conditioning: “Filthy 50s” or “Dirty 30s”
For time:
– 50 or 30 Box Jump (24/ 20″)
– 50 or 30 Jumping Pull Ups
– 50 or 30 Kettlebell Swings (35/26#)
– 50 or 30 steps of Walking Lunges
– 50 or 30 Knees to Elbows
– 50 or 30 Push Press (45/ 35#)
– 50 or 30 Hip Extensions
– 50 or 30 Wall Ball Shots (20 /14# to 10′)
– 50 or 30 Burpees
– 50 or 30 Double Unders

You can do this workout in any order, but for this to be done “as RX’d” you must complete all 50 or 30 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

  • Performance:  50’s
  • Fitness: 30’s (If you cannot complete the workout in less than 25-30 min., consider doing 30 reps of each exercise)
  • Health: 30’s @ scaled versions of choice.

NOTE:  Jumping Pull Ups IS the movement.  It is not a scaled movement for regular pull ups

Compare to 10.22.14

Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

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