Filthy 50

Jul 14, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

2 Rounds:

300m Row

400m Run

50 Pace Perfect Lunge w/ Rotation

10 Scap Pullups

10 DB Sinlge Arm Presses (per side)

10 DB Rows (per side)

3 Sided Plank (:30 per)

Warmup movements for “Filthy 50”

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

2:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

1:00 Shoulder/Chest Opener (per side)