04-07-2015

New Website: www.crossfit-yelm.com

NEW SCHEDULE so don't be late to class!!! We need more team work so lets do this!!!
5mins - 15mins into class Coach led Group Warm-up.

15mins - 30mins into class Coach led Group Skill Work

30 mins into class set up, go through movements and start wod


Warm-up: Start 5mins into class till 15mins after class
800 meter Run (Done on your own)
Together coach led:
10 Straight leg raise with 2 full twists each leg
10 prayer stretch

10 single leg leg swings with core activation
6-8 PAIN FREE toes to bar on the ground



Skill:  15-30 mins into class
Toes to Bar
Beat Swing, Hollow rock/superman
Body tempo, how to chain them together

Metcon

A.
100 Double Unders for time:

then

B.
21-15-9
Push Presses 135/95lbs
Box Jumps 30/24 in

CrossFit Yelm