Dirty 30

26.2 CrossFit – CrossFit

**”All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius**

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Warm-up

Warm-up (No Measure)

## 30 Seconds Each

*To Low Box:*

Alternating Box Facing Step-ups

Down Dog

Lateral Box Step-ups (30 Seconds Each Leg)

*To Higher Box:*

Alternating Box Facing Step-ups

Ankle Rocks on Box

Lateral Box Step-ups (30 Seconds Each Leg)

### 30 Seconds

Active Spidermans

Inchworms

Up Dog

Mountain Climbers

Frog Hops

Slow Burpees

Metcon

Dirty 30 (Time)

30 Box jumps, 24″

30 Jumping pull-ups

30 Kettlebell swings, 1 pood

30 steps Walking Lunge

30 Knees to elbows

30 Push press, 45#

30 Back extensions

30 Wall ball shots, 20#

30 Burpees

30 Double unders

At home work out

Deck of Cards (AMRAP – Rounds)

2x face value of cards.

Hearts= Burpees

Diamonds = Jumping squats

Clubs = Situps

Spades = hand release push ups

Joker = 30 sec rest
a card counts as a round. Get as many cards done in 20 min as possible

Deck of Cards (AMRAP – Rounds)

2x face value of cards.

Hearts= Burpees

Diamonds = Jumping squats

Clubs = Situps

Spades = hand release push ups

Joker = 30 sec rest
a card counts as a round. Get as many cards done in 20 min as possible

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