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Tuesday 1.26.16

26
Jan

Tuesday 1.26.16

*Reminder* This Thursday January,28 at 5:30pm come get your mobility on! Give your body a chance to actively recover, work out some of the mobility restrictions that continue to haunt you and learn how to change some of the bad habits leaving you at risk of injury and feeling tore up after the workout. This is a FREE class to CrossFit Reformation members or drop in fee for non members. Please RSVP via WODHopper.

We’re doing orders this year on a shirt specially designed for the 2016 CrossFit Games Open. If you’re interested shoot an email to mramos@crossfitreformation.com with your size! Don’t forget to sign up for the CrossFit Open.


Prep Work2X50′ Burpee Broad Jump

2X30 Calf stretch

2X5 Wall ball shots as high as possible

Run through movements in the workout

WOD

A.

Filthy Fifty

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 35/26

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Stiff Legged KB Dead Lifts 35/26

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders
If you finish 1 Round in under 20 Min This will be turned immediately into a 25 Min AMRAP.

There will be a 30min Cap on the original version of this
B.

Team 4K row

This can be performed before or after the “Filthy Fifty”

Teams of 2-3 People

Chip away at this 4K as fast as possible, Under notes list partners.
Cool Down

Mobility

Post results

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