07-22-2015 "Dirty Thirty"

NEW WEBSITE: www.crossfit-yelm.com

Reminder:
No Shorties or Pre Teen CF Kids this week with Annie/Leslie
No Open Gym All Week

Warm-up:
Run/Bike?Row on your own
5 minutes into class as a group:
Banded partner Runs x2 each person
15 Ring rows
Core activated leg raises


Skill: 15 Minutes into class as a group
Pick two areas and do mobility


Metcon: 30 minutes into class

For Time: Dirty 30
30 reps of each of the following:
Box Jumps 24/20ins (Step ups are scaled)
Jumping Pull-ups
Kettlebell swings 35/26lbs (American swings)
Lunges
Knee to Elbows
Push Press 45/35lbs
Back extensions or supermans
Wall ball 20/14lbs
Burpees
Double unders



CrossFit Yelm