Monday, January 9, 2016

Power CrossFit – CrossFit

Today we will be doing a benchmark WOD that will be repeated in 8 weeks. HAPPY MONDAY!!!!!! If you are signed up for the Strength program then refer to your spreadsheet.

WARM-UP

-500m jog or row

-Mobility on hips, shoulders, legs and ankles

-Run through for a few reps on all movements.

WOD

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

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