05-21-2015

New Website: www.crossfit-yelm.com

No 3pm open gym today only

Warm-up:
Row/bike or Run before on your own
5 Minutes into class as a group:
10 Heavy Kettlebell Swing
10 Goblet squats
10 Breathe KB Arm Bar hold
3x :30sec plank holds


Strength: 15 minutes into class
20 reps or your Squat and Press series
Minus 15lbs from your 5 rep max
If you missed a 20 rep day or failed a weight go back to that weight and try again

Metcon: 30 Minutes into class

For 3 cycles in 3 mins of:
3 Power Cleans, 155/105 lbs
6 Push ups
9 Air Squats

Rest 1 minute between each cycle
For each cycle continue the AMRAP


Or LuRong Challenge

Complete 5 rounds of the following movements:
  • Double Unders/Singles
  • Burpees
  • With a 7 Minute Time Cap
Lvl 3 Men/Women
20 Double Unders
10 Burpees

Lvl 2 Men/Women
10 Double Unders
10 Burpees

Lvl 1 Men/Women
30 Single Unders
10 Burpees

CrossFit Yelm