12-04-2014 "Filthy fifty"

New Website: www.crossfit-yelm.com

Warm-up:
500 meter row
High knees down and back
Crab crawl down/high kicks back
:30 sec pull up hang with core and shoulder activation.
20 Hollow rocks

Stretch/Roll out


For time:
50 Box Jumps 24/20
50 jumping pull-ups
50 Kettlebell swings 35/26lb
50 Walking lunges
50 Knees to elbows
50 Push presses 45/35lbs
50 Back ext.
50 Wall balls 20/14lbs
50 Burpees
50 Double unders