05-19-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/bike/run on your own
5 minutes into class as a group:
High Kicks down and back
Pair up and hold your runner back with a band x3
10 Jumping air squats with a 5 second hold at the bottom of squat
10 Push -ups with a 5 sec hold at the bottom

Skill/Strength: 15 minutes into class
6 minute EMOM alternating
100 Meter run
3 Bear complex movements


Metcon: 30 minutes into class
5 rounds for time:
9 Deadlifts. 135/95lbs
6 Hang Power Snatches, 135lbs
3 Overhead Squats, 135lbs




CrossFit Yelm