07-20-2015 "Elizabeth"

NEW WEBSITE: www.crossfit-yelm.com

REMINDER: 
NO open gym times this week!
NO Kids Classes this week w/Annie and Leslie

Warm-up:
Row bike or run on your own
5 minutes into class as a group:
10 each side PVC lateral lunges
10 switching hands prayer stretch with PVC
2x :30 sec plank holds
10 Good Mornings with PVC
10 O/H Squats with PVC


Strength:15 minutes into class
Squat and Bench press 20 rep Series
Add 5 lbs to your last successful lift
or 
repeat the last weight that you failed
or
your 5lbs off your 5 reps max


Metcon: 30 minutes into class
21-15-9 reps, for time of:
Power Clean 135/95 lbs
Ring Dip


CrossFit Yelm