04-02-2015

New Website: www.crossfit-yelm.com

Warm-up:
50 Double unders or practices for 5 minutes
10 triplaniar hip extension (3 positions)
crab crawl down/ High kick the way back
10 rib pulls on each side

PICK A WOD

As many reps as possible in 20 minutes of:
200 meter Run
1 Muscle-up
Add 1 muscle-up each round

OR

Alternating Movement:
Tabata kettlebell swings 50/35lbs
Tabata Jumping Alternating Lunges
20 sec on 10 sec off for 8 intervals of each movement
Tabata score is the total reps performed in all of the intervals.


CrossFit Yelm