DATE – Saturday May 3rd
Warm-up: “Musical Bears”
Place a loop of med balls spread out down the length of the gym with 2 less than the number of people in the class. The class starts a bear crawl around the balls, when the music stops you must jump up and grab the closest ball to you and do a med ball clean and stopping in the bottom position until the next round starts. The 2 people with out a ball must move to the side and complete as many burpees as there are people left in the game. When the music starts you must place your ball down and continue with the craw. The coach will then remove 2 balls before the music is stopped again. Coaches feel free to change up the crawl movements and leave them in the squat hold as you see fit.
Mobility: Dynamic shoulder and hip stretches
Review the 10 WOD exercises and complete 5-10 of most movements to warm up and prep.
WOD A) CrossFit.com benchmark “Filthy Fifty”
Complete for time:
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (16/12kg)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/35lb)
50 Back extensions ‘or’ Barbell good mornings
50 Wall balls (20/14lb)
50 Burpees
50 Doubleunders
*30 min time cap
**Scale this workout accordingly so that you finish under the time cap. (Intermediate 40 / Beginner 30)
