Sunday Session This Week: Rebuild
Fast Filthy 50
rx
AMRAP 20 with a partner:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (26/35 lb)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD hip extensions
50 wall-ball shots (14/20 lb) (9/10 ft)
50 burpees
50 double-unders
– Alternate back and forth every 25 reps, splitting the work evenly.
L2
AMRAP 20 with a partner:
40 box jumps (20/24 in)
40 jumping pull-ups
40 KB swings (26/35 lb)
40 walking-lunge steps
40 knees-to-elbows
40 push presses (35/45 lb)
40 GHD hip extensions
40 wall-ball shots (14/20 lb) (9/10 ft)
40 burpees
40 double-unders
– Alternate back and forth every 20 reps, splitting the work evenly.
L1
AMRAP 20 with a partner:
30 box step-ups (20/20 in)
30 ring rows
30 Russian KB swings (18/26 lb)
30 walking-lunge steps
30 hanging knee raises
30 push presses (15/25 lb)
30 good mornings
30 wall-ball shots (6/10 lb) (9/10 ft)
30 burpees
30 single-unders
– Alternate back and forth every 15 reps, splitting the work evenly.
Intended Stimulus
Twist on a classic CrossFit benchmark.
Aim to get into the second round.
With a 1-to-1 work-to-rest ratio, complete most movements with no more than 1 break.
Knees-to-elbows and wall-ball shots in sets of 10+.
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