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Saturday Group Sessions

By 03/26/2011No Comments

Coach Mike @ The Playground Gym / CrossFit Fort Lauderdale will be programming Filthy 50 @ 9am.

:startwod:

Warm Up

Mobility and Line Drills

Workout of the Day (WOD)

3 Partner Workout Rotation

Rotate Partners (3 Partners)
5 Rounds of
In 1 minute
5 Burpees then Max Rep Wall Balls 20M/14W in whatever time is left in minute
2 minute rest
then
5 Rounds of
In 1 minute
5 Kettlebell Swing 53M/35W then Max Rep Box Jumps 24M/20W in whatever time is left in minute

each partner rotates 5 times
for example Partner 1 goes first does 5 burpees and hits 22 Wall Balls
once 1 min is up then Partner 2 goes first does 5 burpees and starts WBs until one minute is up

then Partner 3 goes etc…………..

Rotates back to Partner 1 where he will pick up where he left off on Wall Ball Count 23 etc…
The first 5 Rounds are Burpees and Wall Balls
The second 5 Rounds are KB Swings and Box Jumps
30 min Workout which each athlete does 10 min of work and 20 min of rest Total.
Sounds pretty easy but lets talk after.

:endwod:

Steven