01-06-2015 "Fran"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
20 walking lunges
1 min plank hold
20 hollow rocks
20 back extensions

Skill work:
Spend 20 minutes working on something not in your tool box

PULL-UPS
ROPE CLIMBS
HANDSTAND PUSH-UPS
WALKING ON YOUR HANDS
PISTOLS
HIGHER BOX JUMPS
TOES TO BAR
RING DIPS
RING PUSH-UPS
DOUBLE UNDERS

Metcon:
FRAN
21-15-9
Thruster 95/65lbs
Pull-ups
CrossFit Yelm