Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Warm-up (No Measure)
Activation:
2 Rounds
20sec Handstand hold
4 Box jump w/ step down
4 Candle sticks each leg
20 singles or DU
B1: Metcon (Time)
100 Pushups for time
B2: 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
Buy in
100 Push ups for time
*one running clock, two scores
*Check time when you complete 100th pushup.