03-11-2015 "Body weight FGB"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter Row or 2 min Bike
Triplanier hip ext.
10 good mornings
10 heavy kb swings
10 back ext.
warm up your deadlift

Strength:
Deadlift 3-3-3-3-3
75% of your 1 rep max for all 5 sets
(Do not count your warm up reps)



Metcon:
3 Rounds, 30 secs per station, of:
Pull-up
Push-up
Sit-up (butterfly)
Air Squat
1 min rest

Perform this like "Fight Gone Bad" by rotating immediately to the next station ever 30 secs, the clock does not stop or rest between stations. 1 min rest between each round only.
CrossFit Yelm