04-27-2015 "Running Jackie"

New Website: www.crossfit-yelm.com

Warm-up: 
Run/Row or Bike on your own
5 mins into class as a group:
10 Lateral Lunges with PVC
10 Prayer stretch Holds
20 alternating jumping lunges
20 H/R Push-ups

Strength: 15-30 mins into class
1 set of 20 reps of squats and presses
(add 5 lbs from last Thursday)
If you fail to do all 20 reps unbroken repeat this weight on Thursday

Metcon: 30 mins into class:
"Running Jackie"
For Time:
1000m Run
50 Thusters 45/35lbs
30 Pull-ups

CrossFit Yelm