Mon 10/14

Main – CrossFit

Warm-up

D-ROM (No Measure)

High Knees
Butt Kicks
Toy Soldiers
Squats
Lunges
Good Mornings
Toe Pulls
Knee Pulls
Quad Pulls
Pushup Inchworms
SpiderMan 3 Series
Iron Cross
Rollbacks
Pipe Shoulder Passes

Weightlifting

Back Squat (3×3 at 80%)

Shoulder Press (3×3 @ 80%)

Metcon

Filthy Fifty (Time)

only guy weight is listed. do 25 instead of 50 for scaled version.
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