Nice rookie company group, who wants to try out crossfit.
Warm Up
2×5 Station (30sec ON/10sec Off)
rubberband shoulder action
mountain climbers
wall squats
ski erg
pvc thrusters
Movement Prep.
KB Swings
Shoulder Press
Wall Balls
Workout: „Filthy 50 for Beginners“
- Step-Up: 5×10 (Box Jumps)
- Ring Row: 5×10 (Jumping Pull Ups)
- Kettlebell Swing: 5×10 (-„-
- Walking Lunge: 5×10 (-„-)
- Leg Raise: 10×5 (Knees to Ellbow)
- Shoulder Press: 5×10 (Push Press)
- Back Extension: 5×10 (-„-)
- Wall Ball: 5×10 (-„-)
- Burpee: 10×5 (-„-)
- Jump Rope Single: 5×10 (-„-)
- Rest as needed between sets.
Tipp: scaling do every exercise 1x10reps befor start the second attempt
TC: 30min
Stephan Contratti 
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