CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

A. General

2 rounds

1 min cardio

7 plate jump burpees

20 Fast plate in and out

B. Mobility

Lat smash

With a foam roller, a LaCrosse ball or a barbell. 2 min per.

C. 50 banded good mornings

Metcon

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
35 min time cap. Stay in partners from the prior part. Partner A starts on box jumps. Partner B starts on Push press. Stay in the order on the board. Supermans are the sub for back ext if they are taken.

Its ok if the Knees to elbows, burpees and wb are hard. Don’t make it easier just because its a grind.