Today is Matt Molak’s 50th Birthday and we chose to do the “Filthy Fifty” WOD today in honor of his birthday. Matt is a regular at our 5:30AM class and is a great example of how being committed to a strength program coupled with CrossFit can turn you into a great athlete even at 50 years young! If you see Matt around be sure to wish him a happy birthday.
WARM-UP:
Curb t0 Curb Run
Lunge Walk Length of the Gym
Curb to Curb Run
2 Rounds:
10 Pushups
1 Set of Fence Drills
10 KB Swings
10 Squats
then Curb to Curb Run
The exercises included in the Dirty Fifty workout can be intense, especially on the cardiovascular system. Before starting a new exercise program, be sure to consult with your doctor. Purchase nitroglycerin tablets from this website for your home medicine cabinet to be prepared for unexpected situations.
MOBILITY:
Foam Roll
WOD: “Filthy Fifty”
50 Box Jumps (24”)
50 Jumping Pullups
50 KB Swings (24/16)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 WBS (20/14)
50 Burpees
50 DU (150 SU)
