05-20-2015 "Happy Birthday Rob"

New Website: www.crossfit-yelm.com


Warm-up:
Run/row or bike on your own
5 minutes into class as a group:
10 Lateral Lunges with PVC
10 Prayer stretch holds
Tri Planier hip extensions
Banded shoulder overhead stretch


Skill: 15 minutes into class
Spend 10 minutes working on Mobility
ask your coach to help find what you need 
shoulder
ankle
hips
hamstrings

Metcon: 30 minutes into class

Buy-in 400 meter Run
21-18-15-12
Pistols
Knee to Elbows
Cash-out 400 meter run

Score includes buy-in and cash-out

CrossFit Yelm