02-24-2015

New Website: www.crossfit-yelm.com

Warm-up:
400 meter run
10 ring rows
10 jumping squats
10 h/r push-ups
10 walking lunges
Mobility

Skill: as a group with PVC
Strict Press, Push press, Push Jerk, Split Jerk
work on elbows, stance, dip, head position, foot position


Metcon: 

4 rounds for time of:
Row, 500 m
Rest 3 minutes
Score is best time of 4 rounds... partner -up and share a rower

then

3 min AMRAP Burpees,
1 minute rest,
2 min AMRAP Burpees,
1 minute rest,
1 minute AMRAP Burpees
Score is total number of Burpees


CrossFit Yelm