07-09-2015 "Annie"

NEW WEBSITE: www.crossfit-yelm.com

NO 1PM CLASS!
NEW 11AM CLASS!

Warm-up:
Row/bike or Run on your own
5 Minutes into class as a group:
3x :30 second Goblet Squat holds
10 Jumping air squats
crab crawl down bear crawl back
Pvc Pass throughs


Strength: 15 minutes into class
Squat and Bench Press 20 rep series
If your on track you will minus 20lbs from your 5 rep max
or
redo the last weight you did and didnt get 20 reps
or 
add 5lbs to youf last weight on Thursday that you got 20 reps



Metcon: 30 minutes into class
50-40-30-20-10
Double unders
Abmat sit-ups

Checkout:
1000 meter Row for time

CrossFit Yelm