TEAM WOD 17.VII

TEAM WOD 17.VII

Metcon
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (AMRAP – Reps)
In teams of 2, where reps are shared, complete a 30 min AMRAP of the Filthy Fifty:

50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunge
50 Knees to elbows
50 Push press, (45/35)
50 PVC Good Mornings
50 Wall ball (20/14)
50 Burpees
50 Double unders