LaVernia CrossFit – CrossFit

Warm-up

Cardio Warm Up (No Measure)

:30 sec each

March in place

Squat + Knee pull

Inchworm

Big Flutter Kicks

Hollow hold + knee squeeze

Push up + Child Pose

Windmill Turns

Downward Dog + Superman

Arm swings

Front Jacks

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