01-26-2015 "Team Kelly"

New Website: www.crossfit-yelm.com

Warm-up:
500 meter Row or 2 min Bike
15 Lateral Lunges
10 each Tri Planer stretch (forward, arm over and twist)
10 rib pulls on each side
:30 sec Goblet squat hold (Pull apart the handle and open your chest)

Strength:
Back Squat 3-3-3-3-3
75% of your 1 rep max for all 5 sets


Metcon:
5 rounds for time:
Team Kelly
Team Run 400 meters
30 box jumps, 24/20 in
30 Partner alternating Wall balls, 20/14lbs
CrossFit Yelm