02-29-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/Bike/Run on your own
5 minutes into class as a group:
10 Goblet Squats with 3 second hold at bottom
10 Archer Push ups
10 Primal Pull throughs
10 Leg Swings each way


Strength: 15 minutes into class as a group
20 rep max Squat/Bench Press series
Minus 35lbs from your 5 rep max or repeat a failed weight
or add 5lbs from what you did on Thursday

Metcon: 30 minutes into class
For Time:
Run, 400 meters
21 Kettlebell swings, 50/35lbs
12 Pull-ups
Run, 400 meters
21 Kettlebell swings, 50/35lbs
12 Pull-ups
Run, 400 meters
21 Kettlebell swings, 50/35lbs
12 Pull-ups
30 Clean and Jerks, 135/95 lbs

CrossFit Yelm