12-22-2014

NEW WEBSITE: www.crossfit-yelm.com

Holiday Schedule
12/24 and 12/31: 6:30am and 9am Only
12/25 and 1/1: CLOSED
12/26 and 1/2: 6:30am, 9am and 12:30pm

Kids Classes will only be on Mon and Tues for the next 2 weeks

Warm-up:
Run 800 meter
15 heavy russian KB Swings
:30 goblet squat hold
:30 or 10 breathe KB Arm Bar
10 KB Lateral Lunges
15 PVC pass throughs
1 min roll out upper back each side


Strength:
Overhead Squats 3-3-3-3-3
80% of your 1 rep max for all 5 sets

Metcon:
5 rounds for time:
Run, 200 meters
12 Box jumps 30/24"
6 Strict pull-ups
CrossFit Yelm