02-28-2017 "Filthy Fifty"

New Website: www.crossfit-yelm.com

Week 2 Charity
Fisher House on JBLM
Please help us raise items for our charity this week
Baby diapers, lotions, shampoo, conditioners, wipes travel sizes
women's razors
assortment of teas
Disposable Utensils
Body Wash travel size
Coffee
Coffee Creamer
Shaving cream travel size

These are just some of their real Needs please pass it along to anyone!

Warm-up:
500 meter row
High knees down and back
Crab crawl down/high kicks back
:30 sec pull up hang with core and shoulder activation.
20 Hollow rocks

Stretch/Roll out


Metcon:For time:

50 Box Jumps 24/20
50 jumping pull-ups
50 Kettlebell swings 35/26lb
50 Walking lunges
50 Knees to elbows
50 Push presses 45/35lbs
50 Back ext.
50 Wall balls 20/14lbs
50 Burpees
50 Double unders


CrossFit Yelm