07-23-2015 "PR DAY"

New Website: www.crossfit-yelm.com

Reminder:
NO Shorties or PreTeen Classes this week with Annie/Leslie
No Open Gym all week

Warm-up:
Run/Row or Bike on your own
5 minutes into class as a group:
10 Goblet Squats
10 Archer Push -ups
20 Jumping Lunges
20 Strict Press with a bar

Strength: 15 minute into class
Squat and Bench Press Series 20 rep series
Redo your 5 rep max (Strive for 10-12 reps or more of your old 5 rep max)
*If feeling good PR your 3 rep or 1 rep maxes


Metcon 30 minutes into class:
For Time:
3 rounds
10 V Ups (Alt Legs)
20 Side Planks with Reach Throughs
20 Supermans
--then--
3 rounds of:
20 Alt Straight Arm Side Planks
20 Hollow Rocks

CrossFit Yelm