07-17-2015

NEW WEBSITE: www.crossfit-yelm.com

Just a reminder that next week there will be NO OPEN GYM times or CF Kids Littles or Pre teen Classes!

Warm-up:
Run Bike or Row on your own
5 minutes into class as a group:
10 Jumping Air Squats
10 H/R Push-ups
10x leg swings in each direction
10x Lateral Lunges with PVC


OPEN GYM all day, use this time to make up a wod that you missed or a strength

Skill/Strength: 15 minutes into class
Make up your Squat and Bench press 20 rep series
or
EMOM 15 Minutes
1 minute walk on your hands :30secs
2nd minute 6 alternating Pistols or 15 air squats
3rd minute 1 rope climb or 5 lay backs
* mix it up however you want


Metcon: as a group 30 minutes into class
Suggested partner wod:
For Time:
Buy in 800 meter run with 1x 45lbs plate per team with your partner
50 Firehose pull and drag (Lay the hoses outside)
50  Broad Jumps
100 Ft Bear Crawl
Checkout 800 meter run with 1x 45lb plate with your partner

****While one partner is working the other partner is holding in each hand 35/50lb kettlebells in each hand
Split the work however you want


CrossFit Yelm