04-28-2015

New website: www.crossfit-yelm.com

Warm-up:
Run/bike/row on your own
5 minutes into class as a group:
20 Hollow Rocks
15 Good mornings with a bar
10 Primal pull throughs
20 Kettlebell swings


Skill/strength: 15 mins to 30 minutes into class
3 rounds of:
5-10 GHD works
3-5 Skin the cats
Handstand Hold 20-40-60 seconds

This is not a timed workout, just to work on the skill and get more exposed to these movements

Metcon: 30 minutes into class
5 rounds
Amrap 3 Minutes
4x Power Cleans (155/115lbs)
8x Ring Push-ups

Rest 1 minute between each 3 minute rounds

CrossFit Yelm