04-14-2015

New Website: www.crossfit-yelm.com

Warm-up: as a group 5 minutes into class
800 meter run/ 1000 meter row/ 4 min bike (on your own)

10 Primal Pull throughs
10 lateral lunges with pvc
10 PVC slow pass throughs
10 Good mornings with PVC
Burgener Warm-up with PVC
15 Heavy KB Swings


Skill Work: 15 mins into class to 30 mins
Warm-up to your weight

EMOM for 5 minutes:
2 Snatches (full) @ 80%


Metcon:  30 minutes into class

AMRAP 7 mins of:
Deadlift 225lbs/155lbs
Handstand Push-up
1 round = 1 rep each
2 rounds = 2 reps each
3 rounds = 3 rep each, etc.

THEN

AMRAP 10 mins of:
10 Plate Overhead Alternating Lunges 25/10lbs
15 Abmat Sit-ups
20 Double Unders

CrossFit Yelm