05-12-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike/Row on your own
5 mins into class as a group:
15 PVC Pass Throughs
10 Over head squats
Leg Swings with core activation using a band

Skill: 15 mins into class as a group
For Time:
Banded Overhead Shoulder Distraction, 2 mins https://www.youtube.com/watch?v=-cUJpz5aGCI
--then--
3 rounds of
Burgener Warm-up

Metcon: 30 mins into class
Every 1 min for 18 mins, alternating between:
3 Snatches, 155/105lbs
50 Double Unders
15 Wall Balls, 20/14lbs

CrossFit Yelm