10/21/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

500 meter row
15 GHD sit-ups
15 hip extensions
15 kettlebell swings (16,24kg)
15 goblet squats

Gymnastics

Sit-ups (Tabata )

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

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