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Workout of the Day – Thursday, March 14, 2019

By Coach Quinn | In WOD | on March 13, 2019

19.4 reveal tonight at 7pm! See games.crossfit.com for the announcement.

“Filthy Fifty”

For time:
50 Box jumps, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/25
50 Walking lunges
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (sub: Good mornings, 45/35)
50 Wall ball shots, 20/14
50 Burpees
50 Double-unders

Shoulder Mobility
Banded Shoulder Distraction x 2 mins/side
Banded Shoulder Internal Rotation x 2 mins/side
T-Spine Foam Roll x 2 mins

Improve your: Back and Hamstrings
3 sets:
GHD Reverse Hypers x 10-15
Staggered Stance Barbell Good Mornings x 6/leg
Foam Roller Hamstring Curls x 10

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