WEDNESDAY 4.24.19

Announcements

Jump Rope Master Class – Saturday April 27th at 10:30am (ish)

Seaward CrossFit – CrossFit

Question of the day

How did you get that scar? Pick one and explain it.

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

Option 1:

30 Box Jumps

50 Jumping Pull-ups

50 Swings

50 Walking Lunges

30 Knees to Elbows or High Knee Raise

50 Push Press

50 Back Extension or Good morning

30 Wall Ball

30 Burpees

50 Single Under or Double Unders

*This is an option that allow athletes to hit higher volume of the easier movements and reduced reps of the more challenging movements to finish in the 30:00 timeframe.

Option 2:

“Dirty 30” or “Twisted 20”

20-30 Box Jumps or Step-up

20-30 Jumping Pull-ups

20-30 Swings

20-30 Walking Lunges

20-30 Knees to Elbow or High Knee Raise

20-30 Push Press

20-30 Back extension or Good morning

20-30 Wall Ball

20-30 Burpee

20-30 Double Unders or Singles

*This option is for athletes that can handle the movements but not the volume to finish in the 30-minute timeframe.

COMPLETE

Cool Down

1:30/1:30 Lat stretch

1:30/1:30 Quad roll

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