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