05-08-2015

New Website: www.crossfit-yelm.com

Today is open gym during all class times. Please use your time wisely and use this time to make up a strength or wod your missed.

Warm-up:
Run/bike or Row on your own
5 minutes into class as a group:
10 Primal Pull throughs
10 breathe KB Arm bar holds
10 Archer Push-ups
10 Lateral Lunges with PVC
10 Good Mornings with PVC

Skill/Strength: 15 minutes into class as a group
Alternate Tasks EMOM for 14:00 mins
2 Squat Snatches -pick load
Handstand Push-ups - Pick & maintain #

Metcon 30 minutes into class
Suggested Partner WOD
For TIme:
Fireman Carry, 400 m
50 Burpee Jump Over (Partner in Planks)
100 Partner Squats (Partner on your back)
200 Double Unders
Fireman Carry, 400 m

CrossFit Yelm