V3 CrossFit – CrossFit
Warm-up
400 meter run
then 3 rounds of:
5 inch worms
10 air squats
15 walking lunges
Then plate work and barbell complex
**Should take 15 mins
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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