12-29-2014

NEW WEBSITE: www.crossfit-yelm.com

Holiday Schedule:
Monday: Regular hours
Tuesday: Regular hours
Wednesday: 6:30am, 9am Only
Thursday: CLOSED
Friday: 6:30am, 9am and 12:30pm Only
Saturday: Regular hours
**Kids CF Mon Only/ Pre Teen CF Tues Only**

Warm-up:
800 meter run or 4 min bike
high kick down and back
crab crawl down/ butt kickers back
side shuffle down and back x3
:30 sec goblet squat hold
15 Primal Pull Throughs

Strength: Deload week
Overhead Squat 3-3-3-3-3
70% of your 1 rep max

Metcon:
For Time
24 handstand Push-ups
50 Toes to bars
Run, 800 meters
75 Push Press, 75/55lbs
150 Double Unders
CrossFit Yelm