07-16-2015

New Website: www.crossfit-yelm.com

NO 1PM CLASS /  NEW TIME 11AM

Warm-up:
Run bike or Row on your own
5 minutes into Class as a group:
10 KB Pause Squats
10 KB 1 leg Deadlifts
10 1 arm KB Swings
Wrist mobility

Strength: 15 minutes into class
Squat and bench press 20 rep series
1. either redo a weight that you couldnt complete
or
2. add 5lbs to your last successful weight
or 
3. subtract 10lbs from your 5 rep max

Metcon: as a group 30 minutes into class
Tabata Total 20 seconds or work 10 seconds of rest
Score is total reps of all elements. Finish one full tabata element before moving to the next element
Rest :30 seconds after finishing an element.
Strict pull-ups x 8 rounds then
Wallballs x 8 rounds then
Row for Calories x 8 rounds then
Ab mat Sit-ups x 8 rounds then

CrossFit Yelm