07-01-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/Bike/Run on your own
5 Minutes into class as a group
High Kick down and back
Butt kickers down and back
Crab crawl down/ bear crawl back


Skill: 15 minute into class as a group:
Pick two areas of concern and work them out
MOBILITY Day!!!

Metcon: 30 minute into class as a group
Performed like Fight Gone Bad
5 Rounds, 15 seconds of work 45 second of rest, of:
Deadlift, 275/185 lbs
Rest 45 seconds
AbMat Sit-ups
Rest 45 sec
Thrusters, 95/65 lbs
Rest 45 sec
Burpees
Rest 45 sec


Perform just like "Fight Bad," By Rotating immediately to the next station every 15 sec,
the clock does not stop or reset between stations.
CrossFit Yelm