06-15-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Run/Bike or row on your own
5 Mins into class as a group:
4x  :20 sec Jumping Lunges :10 sec rest
4x : 20 sec H/R push-ups :10 sec rest
Band Shoulder mobility
Band Hip Mobility

Strength: 15 minutes into class
Squat/Bench press 20 rep series
minus 55lbs from your 5 rep max
perform 1 set of 20 reps

Metcon: 30 minutes into class
21-18-15-12-9 reps, for time of:
Power Snatch, 115/85 lbs
Wallballs, 20/14 lbs
Knees to Elbows

CrossFit Yelm