WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
10 plate thrusters
3 burpees
10 halos
10 walking lunges
5 Kip Swings
3 knees to elbows
Then..,
Practice jumping pull-ups/set up for movement
STRENGTH
Strict Press
7-7-7
WOD
“Filthy 50”
50 Box Jump (24″/20)
50 Jumping Pull Up
50 American KB Swings (50/35)
50 Walking Lunge
50 Knees to Elbow
50 Push Press 45/35
50 Supermans (*for Rx, you must do 50 GHD back extensions)
50 Wall Ball 20/14
50 Burpee
50 Double Under
STRICT CAP: 30 min
**Scaling Options: Dirty 30, break into rounds
Be smart with the volume and adjust accordingly see you can meet the goal time domain. Take note of low impact/neutral and recovery/downshift options in case you need to have a different approach today. Regardless, be smart with your rep schemes, rake things up as needed, and find a strong and steady pace today. Avoid large rep schemes that end up having you stand around for extended periods before getting moving again.
STIMULUS:
Duration: Long
Weight: Light
Skill: Low
Volume: Moderate
POST WOD
200m walk/jog
CrossFit Reserve 