06-02-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
Burgener warm up with PVC
Prayer Stretch w/PVC
Handstand hold :15 sec x 3
10 Jumping Lunges
10 Overhead squats w/bar


Skill/Strength: 15 min into class
10 minute EMOM
1 Power Snatch
1 Hang Squat Snatch
1 Snatch Balance

Metcon: 30 minutes into class
3 rounds, each round for time, of:
100 Double Unders
15 Burpee Box Jumps, 24/20"
Rest 1 minute between each rounds

CrossFit Yelm