05-28-2015 "Isabel or Amanda"


New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike or Row on your Own
5 minutes into class as a group:
10 Kettlebell lateral lunges
crab crawl down/ High kick back
10 rib pulls
10 archer push ups



Strength: 15 minutes into class as a group
20 rep squat and press series
this is your last 20 rep! Monday you will retest and PR!!!


Burgener warm-up as a group
10 heavy Russian KB Swings
10 Snatch balances with a bar

Metcon:

Isabel
For time:
30 Snatches, 135/95lbs

or

Amanda
9-7-5 reps for time of:
Muscle-up
Squat Snatch, 135/95 lbs


CrossFit Yelm