New Ulm CrossFit – WOD

Warm-up

3 rounds

20 singles

8 scap shrugs

3 dive bombers

8 active Spiderman’s

Barbell warm up 5 each

Couch 1:00 each

Alt. T stretch 1:00

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders