New Ulm CrossFit – WOD

Warm-up

K2C

Quad

SLK

Knuckle Drags

Lat Lunges

Walk outs

Duck Walk

single leg DL

High Knees

Butt Kickers

Metcon

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

Cool Down

Banded Leg Stretches

Banded Shoulder Stretches