Filthy Fifty!!!

CrossFit Boro – CrossFit

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Warm-up

400m Run

To Wall and Back

high knees

butt kicks

frankensteins

walking quad stretch

karaoke

2 rounds

5 box jumps

5 KB swings

5 walking lunges

5 kipping swings

5 push press

5 wallballs

5 burpees

A: 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
**CAN BE DONE WITH A PARTNER OR INDIVIDUAL**

**30 MIN TIME CAP**

Mobility

pick 3 mobilities based on what hurts

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