Blackbird CrossFit – CrossFit
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
BEG: Metcon (Time)
2 Rounds for time:
10 Box jumps
10 Ring rows
10 Kettlebell swings
10 Lunges
10 Sit-ups
10 Push ups
10 Supermans
10 Wallballs
10 Burpees
20 Jump Ropes
WU: Warm-up (No Measure)
**Start Setting up for WOD during Warm-up.
2 Minutes Jump Rope
Stretch: Down Dog/Pigeon/Cobra
10 Box Jumps
10 Ring Rows or Pullups
10 Kettlebell Swings
10 Empty bar Push-presses
10 Wallballs
DODGEBALL !!! (No Measure)
Split into equal teams and let the chaos ensue.
Penalty movements and reps will be indicated by the coach.