05-14-2015

New website: www.crossfit-yelm.com

Warm-up:
row/bike/run on your own
5 minutes into class together as a group
20 lateral lunges with pvc
10 Prayer stretch with pvc
20 KB single leg deadlifts
4 15 sec handstand holds

Warm up your Squat

Strength: 15 minutes into class
20 rep Squat and Press series
take 25lbs off your 5 rep max or
if you have failed a lift complex of 20 you will repeat this weight

Metcon: 30 Minutes into class
3 rounds for time of:
400 meter run
30 Abmat sit ups
15 deadlifts, 250/175 lbs

CrossFit Yelm