08-14-2015

New Website: www.crossfit-yelm.com

Open gym during all class times today

Warm-up:
Row/bike/run on your own:
5 mins into class as a group:
10 scorpion stretches on back and on belly
10 Ring Dips
3x Goblet squat hold at the bottom :30sec hold
shoulder mobility with a band

Strength: 15 minutes into class
Wendler O/h Squat week 1
1x5 65%
1x5 75%
1x5 85%

Metcon: Partner WOD
30 mins into class

Grab a partner! As a team complete as many rounds as possible in 20 minutes of:
10 Bumper Plate Thrusters 45/25lb
10 Bumper Plate Wipers (lay flat on the ground holding bumper o/h and sweep the floor side to side)
10 Overhead Lunges, alternating legs

While one partner works on the AMRAP, the other is carry his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.


CrossFit Yelm