CrossFit Carolina Beach – CrossFit
– Metcon: Benchmark workout “Filthy Fifty” – like most chippers pacing and how split work needs to be done strategically.
Warm-up
A: Warm-up (No Measure)
AMRAP 10 at a slow pace of:
10 Box jump
10 Jumping pull-ups
10 KBS
10 BW Walking Lunges
10 T2B or Knee Lifts
10 Push Press
10 Back Extensions (or supermans)
10 Wall balls
10 Burpees
20 Double unders
Conditioning
B: 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
L2: (40 Reps per movement)
L1: (30 reps per movement)
*35:00 Cap
*Scaling for T2B
Accessory Work
C: Warm-up (No Measure)
– Global Foam Roll Quads x 60s each
– Half kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale