06-18-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
:30 second goblet squat hold x3
Kb Single leg deadlifts
5 Turkish get ups each arm

*warm-up you squat and your bench press

Strength: 15 minutes into class
Squat and Bench Press Series
1x 20rep  Minus 50 lbs off your 5 rep max weight

Metcon: 30 minutes into class
Buy-in 50 ab mat sit-ups
then
3 rounds for time of:
30 Kettlebell Swings
12 Ring Dips
30 Double unders
then
Checkout 800 meter run

Buyin and Checkout are included in the time
CrossFit Yelm