The Filthy 50

The Filthy 50
Happy birthday, Coach David!!!

Warm-up
5 min roll out
couch led – focus on hams, lats and t-spine

5 min stretch – focus on ankles, calves and shoulders

5 min run
Coach Led ( start the pace light for 2 minutes, then pick up the pace for 2 minutes pushing the pace on the end

Go over movements for the metcon and discuss scaling options
Metcon (Time)
The Filthy 50

For Time:
50 Box Jumps (24/20 in)
50 Jumping Pull Ups
50 KB Swings (35/25 lb)
50 Walking Lunges (total)
50 Knees to Elbow
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double Unders

Metcon (Time)
Optional Cash Out

Row 2000 m

2019-07-31