04-23-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike/Row on your own
5 Mins into class as a group:
15 Heavy Kettlerbell swings
2x :30sec Goblet holds
1 min Plank hold on hands
2x :15 Sec Handstand hold


Strength/Skill: 15mins through 30mins into class
Subtract 55lbs from your 5 rep max. (or add 5lbs from Monday)
1 set of 20 reps of Squats and Presses, both movements
(No more then 1 set of 20reps) If at anytime you can NOT complete all 20 reps without setting the bar down, you then try the weight again Monday.


Metcon: 30 minutes into class
3 rounds for time
10 Thrusters 95/65lbs
20 Pistols
40 Double Unders

CrossFit Yelm