03-10-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run 400 meters
10 Primal Pull Throughs
:15 sec Pull up hold x2
:30sec Goblet Squat Hold
:15 Sec handstand Hold x2
10 strict presses
15 PVC pass throughs



Skill Work: Bergener Skill transfer exercises
3 Rounds:
3 Overhead squats
3 Pressing Snatch Balance
3 Heaving snatch Balance
3 Snatch balance
Increase loads as you move through the exercises, working up in weight, if possible through the 3 rounds.



Metcon:
21-15-9 reps of:
Hang Power Snatches (95/65)
Sumo Deadlift High-pulls (95/65)
Double Unders


CrossFit Yelm