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Warm Up:

  • Run 400m
  • Butterfly Stretch
  • Quad Stretch 
  • Overhead Tricep Stretch
  • Shoulder Mobility
  • Banded Shoulder

Accessory Work:

  • Beat Swings x 10
  • Push-Ups with rotation x 10
  • Air Squat Tuck-Jumps x 10
  • 1 Peg Board Attempt

WOD:

"Filthy Fifty"

For time:

  • 50 Box jump (24/20)
  • 50 Jumping pull-ups   +(CTB)
  • 50 Kettlebell swings (35/25)  +(53/35)
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press (45/35)  +(65/55)
  • 50 Back extensions   +(GHD Back Extensions)
  • 50 Wall ball shots (20/14)
  • 50 Burpees
  • 50 Double unders

30 min time cap.


TODAY'S MINDSET

For the CF veterans out there, it's time to step up this classic. If you are new to the Filthy Fifty, you got this! Take one movement at a time. 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com