06-04-2015 "LuRong Summer Crush"

New Website: www.crossfit-yelm.com

Row/Bike or Run on your own
5 minutes into the class as a group:
20 PVC Pass throughs
10 breathe KB arm bar
Crab walk down the floor
High Kick back

Skill: 15 minutes into class
10 Minute EMOM: alternating
10 meters walking on your hands
30 Hollow Rocks

Metcon: 30 minutes into class
LuRong WOD 3 Summer Crush
Buy in 30 calorie Row and then 3 rounds of:

10 Deadlifts 
LVL (3) 225/185lbs
LVL (2) 155/135lbs
LVL (1) 95/65lbs

10 Handstand Push ups (Kipping allowed, Head to the ground)
LVL (3) Men and women
10 Hand Release Push-ups (Chest to ground, No worming must be a plank)
LVL (2) Men and Women
10 Knee hand Release Push-ups 
LVL (1) Men and Women

CrossFit Yelm