02-17-2015 "Dirty Thirty"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter Sandbag run
10 Ring push-ups
10 Ring Rows
10 KB Deadlifts
10 KB Swings
Prayer stretch
Leg Swings
Rib pulls

Roll and stretch out


For Time:
30 Box Jumps. 24/20in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26lb
30 Lunges
30 Knee to Elbows
30 Push Press, 45/35lbs
30 Back Extensions
30 Wall Balls, 20/14lbs
30 Burpees
30 Double Unders



CrossFit Yelm