08-12-2014 Filthy Fifty

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:

run 400 meters

https://www.youtube.com/watch?v=q7xHVKvlTBs

Total body warm-up 2 rounds 

Lateral lunge, 10 reps
Primal pull through with a push up, 5-10 reps
Triplanar hip extension, 30 reps per side
Crab walk rock, 20 reps 

Metcon:

For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders