01-21-2015 "Helen"

New Website: www.crossfit-yelm.com

Warm-up:
Row or bike for 2 minutes
1 rope climb/ 5 lay backs
15 Wallballs
10 breathe KB Arm bar hold
10 primal pull throughs with push-up
high kick down and back
wrist mobility


Strength:
Split Jerk from the rack
1-1-1-1-1
warm-up real well
practice your split footwork, elbow and hand position

Metcon:
Helen
3 rnd
400 meter run
21 kettlebell swings 50/35lbs
12 pull-ups
CrossFit Yelm