04-21-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/ Bike/ Row on your own and do mobility
5 mins into class as a group:
5 Strict pull ups
10 H/R Push-ups
15 Air Squats
20 Hollow Rocks


Skill work: 15min-30min into class
work on something NOT in your wheel house


Metcon: 30 mins into class
a. 7 minute Amrap of 5 lateral hop burpees and 10 Body Weight deadlifts
b. 7 minute Amrap of 1 ropeclimb and 15 wallballs 20/14lbs
c. 7 minute Amrap of 5 HSPU and Hang Power Cleans 135/85lbs
d. 5 minute Amrap Calorie Row
Rest 3 minute between rounds, score by total reps.

CrossFit Yelm