Gym – CrossFit

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Warm-up (No Measure)

Warmup
On rower, bike or erg – spend 10 seconds at strenuous speed and then 20 seconds slow, repeat for 2-3 minutes

Then:

10 squat jumps

10 arm circles forward

10 arm circles backward

10 back extensions (on floor)

10 barbell strict press

30 second spiderman stretch per side

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