Wednesday April 25th, 2018

Seaward 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

Fitness

“Dirty 30” or “Twisted 20”

20-30 Box jumps or step-up

20-30 Jumping pull-ups

20-30 Kettlebell swings (use a weight that all reps can be achieved)

20-30 Walking lunges

20-30 Knees to elbow or high knee raise

20-30 Push press (use a weight that all reps can be achieved, PVC is an option)

20-30 Good morning (PVC)

20-30 Wall ball (use a weight that reps can be done in 2 sets, use RX height and opt for a lighter ball)

20-30 Burpee

20-30 Double unders or single unders

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