Warm-up:- Row 500 m
- Jump rope 1 min
- 15 air squats
- 15 push ups
- 5 strict pull ups
- 10 mins WOD specific warm-up/practice as desired
WOD:
The “Filthy 50”
For time:
50 Box jump (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (35lbs)
50 Walking Lunge (50 steps)
50 Knees to elbows
50 Push Press (45 pounds)
50 GHD Back Extensions
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double Unders (2:1 Single Unders)
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and results to www.ironmajorcrossfit.com.
- Jump rope 1 min
- 15 air squats
- 15 push ups
- 5 strict pull ups
- 10 mins WOD specific warm-up/practice as desired
WOD:
The “Filthy 50”
For time:
50 Box jump (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (35lbs)
50 Walking Lunge (50 steps)
50 Knees to elbows
50 Push Press (45 pounds)
50 GHD Back Extensions
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double Unders (2:1 Single Unders)
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!