06-03-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike/Row on your own
5 minutes into class as a group:
Glute bridge, 10 reps (2-3 second hold at top)use medball
Goblet squat (30 second hold)
Pull up hang (20-30 second hold)

straight leg raises with core activation


Skill: 15 minutes into class as a group
Mobility: pick 2 areas of concern and lets work them out


Metcon: 30 minutes into class:
15-12-9 reps, for time of:
Thruster, 95/65 lbs
Chest to bar Pull-up

Checkout:
3 minutes max Floor wipers
45lb/25lb
count each side
CrossFit Yelm