04-15-2015 "Oh No!!"

New Website: www.crossfit-yelm.com

Warm-up:
(On your Own) 800 meter Run, 1K M Row, 4 min Bike
(5min into class as a group)
Broad jumps down and back
15 Ring Rows
1 minute plank on hands
Partner Band run down and back (use a blue or green band, one partner puts band around waist the other partner gives resistance as they run)

Skill Work: (15 minutes into class as a group)
Rope climbing, Foot work
(if you have this skill help teach it)

Metcon: 30 minutes into class
For Time:
15-12-9-6 reps of:
Burpee to Medicine Ball Clean to Wall Balls 20/15
Pull-ups
200 M Run





CrossFit Yelm