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Filthy 60

Synergy Fitness – CrossFit/Trim Combo

Mobility

Ankles

Metcon

Metcon (AMRAP – Reps)

Filthy 60

For one minute complete as many reps of each of the following exercises.

*Rest one minute between each exercise. Complete each exercise in order.

Box jumps 24/20″

Jumping pull-ups

Kettlebell swings 35/26lbs

Walking Lunges (count steps)

Knees to elbows

Push Press 45/35lbs

Back extensions

Wall Balls 20/14lb

Burpees

Double Unders. (Novices count attempts)

Count total reps of each movement.

Scaling Guide: 300 – 500 ‘reps’
Coaching Tips:

This is a great workout to test your intensity and stamina for each exercise. Can you go a full minute without breaking?

Which movements can you get more than 50 reps on?

Ladies, you’ll also notice that the scaling is bit different compared to the usual.

This is the perfect workout to go out of your comfort zone a bit and shoot for “Rx”!

If you choose a weight/height/etc that is “Rx” but doable, the worst case scenario is that you won’t get as many reps in, but at least you can say you did it “As Prescribed”!

ALSO – This workout is great to do with a partner!

Pair up with someone and alternate with them as you move through the workout (you rest while they go, and vice versa). There will be less equipment to set up, and they can help you count and keep good form!

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