(Long Metcon)

Warm-up:
Locomotion

NOTE: Allow for 10 minutes of set-up and most properly-scaled people will be done by 30 minutes. Suggestion is to call group to the front, do a review of all the movements and scaling options, then have them set-up and do 3 reps of each movement as they go. With a busier class you can have a handful of bars with varying weight available, and if all bars are full when athletes get to the push-presses they can jump ahead to Wall-Balls.


Workout:
"Filthy Fifty"
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (16/12)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35)
50 Good Mornings (45/35)
50 Wall Balls (20/14 to 10'/9')
50 Burpees
50 Double-Unders

40 Min Cap

Scaling:
Light, low and 30 reps each