04-16-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: on your own
800 M Run/1000 M Row/ 4 Min Bike
5 Minutes into class as a group
10 Prayer Stretches w/PVC
15 Pass Throughs w/PVC
w/ a band on the pull-up bar shoulder mobility
3x :15 second hand stand holds

Strength/Skill: 15 mins into class
Find your 5 rep Strict press
or (remember that you will have to subtract 60lbs next week)
Find your 5 rep Push press

Metcon: 30 mins into class
For Time:
4 rounds of:
200 m run
10 Front Squats, 60% 1 RM
--then--
Rest 3 mins
--then--
3 rounds of:
10 Hang Power Cleans, 70% 1 RM
10 Chest to bar Pull-ups
--then--
Rest 3 mins
--then--
2 rounds of:
10 Squat Cleans, 80% 1 RM
5 bar Muscle ups
CrossFit Yelm