08-12-2015

New Website: www.crossfit-yelm.com

Warm-up:
5 minutes into class as a group:
inch worm down the floor
Archer Push-ups on the rings 
10x goblet squat holds (5sec)
Lateral Lunges with PVC

Warm-up O/H Squat
Strength: 15 minutes into class
Wendler Overhead Squat
1x5 65%
1x5 75%
1x5 85%

Metcon: 30 minutes into class
Tabata This

Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Abmat Sit ups

The Tabata interval is 20 secs of work followed by 10 sec of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
*Start where ever you want keeping a tally of your lowest score after 4 mins.
Score is all the totals added together.
CrossFit Yelm