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