06-26-2015

New Website: www.crossfit-yelm.com

Today is Open gym during all class times, this means you can do any wod and make up a strength that you missed. Use your time wisely.

Warm-up: row/bike or Run on your own
5 Minutes into class as a group:
1 minute of tabata air squats (2 cycles of 20 sec on 10 sec off)
1 minute of tabata Push ups
3x :30 sec handstand holds (:30 sec rest)
Pvc Pass throughs and mobility

Skill Work: 15 Minuites into class
If you missed your 20 rep Squat & Bench press (make that up)
or
EMOM for 8 minutes alternating between:
3 Snatch grip Push Press (BTN) + 1 Snatch balance
Handstand Walk 1 min


Metcon: 30 minutes into class:
With a partner AMRAP 10 minutes 
10 Kettlebell Swings (50/35)
10 Jumping Alternating Lunges
10 Push Presses (95/65)
While one partner works onthe AMRAP, the other partner runns 200m backwards. Partners switch upon
completion of the run, taking over where the other left off in the AMRAP.


CrossFit Yelm