Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Coach’s Choice to include a short run and general mobility/stretching.
General Fitness
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
1 Pood KB=35# for Males
Back Extension Substitutes:
Empty Bar Good Mornings
Blue Band Good Mornings
Supermans
Female weights:
20″ Box
25-ish# KB
35# Bar
14# Wallball