04-29-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: Bike/Run/Row on your own
5 mins into class as a group:
20 PVC Pass throughs
:30 second KB Arm Bar
10 triplaniar hip ext.
:30 second Goblet squat holds

Metcon: 30 minutes into class
Complete 5 sets of 2 reps of the following complex:
-Hang Squat Snatch
-Overhead Squat
-Snatch Balance
-Overhead Squat
(Rest 90 seconds between each of the 5 sets)

Then
Buy- in 
150 Double Unders
5 rounds for time of:
100 meter Sprint
10 Bumper Plates Burpees 45lbs
Cashout (After the 5 rounds but included in your time)
150 Double unders



CrossFit Yelm