|Pic from CrossFit.com again:|
Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from the legs and hips into the wallball.
Conditioning: "Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Double Unders
In order to be Rx'd you can do this workout in any order, except the Burpees and Double Unders must be done last.
Compare to 10.01.11
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