04-09-2015

New Website: www.crossfit-yelm.com

NEW SCHEDULE so don't be late to class!!! We need more team work so lets do this!!!
5mins - 15mins into class Coach led Group Warm-up.

15mins - 30mins into class Coach led Group Skill Work

30 mins into class set up, go through movements and start wod


Warm-up: 
Row 500 meters or run 800 m
Crab Crawl Down/ High Kick back
Ankle mobility with band
Pull-up hang max 1 min
Shoulder mobility with band (hooked to rig up high)
3x :30sec goblet squats


Skill/Strength:
Complete as many rounds as possible in 10 mins of:
1 Muscle-up (Learning progressions)
1 set of Pistols (Learning progressions)


Metcon:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

CrossFit Yelm