First City CrossFit – CrossFit
Workout
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Mobility
1. Calf Stretch – 1 min per side
2. Ball smash the calf – 1 min per side
3. Ball smash the bottom of the foot – 1 min per side
4. Pigeon Pose – 2 min per side
5. Roll out the IT band – 1 min per side
6. Ball smash between the shoulder blades – 1 min per side