08-06-2015

New Website: www.crossfit-yelm.com

Reminder: No 11am or 1pm Classes


Warm-up:
Run Row or bike on your own
5 minutes into class as a group:
3-5 mins mobility (grab a roller, ball or band)
Triplanier Hip ext. (all 3 directions)
3 turkish get ups each side


Strength: 15 minutes into class as a group
20 rep Push Press Series
60lbs off your 5 rep max
1 set of 20 reps

Metcon: 30 minutes into class
3 Wise Men
As many rounds as possible in 4 mins of:
5 Hang Squat Snatches 135/95 lbs
10 Burpee (Bar Facing)s
rest 2 minutes

as many rounds as possible in 4 mins of:
10 Power cleans 135/95 lbs
20 Pull-ups
rest 2 minutes

as many rounds as possible in 4 mins of:
15 box jump overs 24/20"
30 wall ball 20/14 lb



CrossFit Yelm