08-17-2015

New Website: www.crossfit-yelm.com


Warm-up: run/bike/row on your own
5 mins into class as a group:
High Kicks down and back
lunge with stretch down
crab crawl back
15 Primal Pull throughs
15 jumping air squats


Strength: 15 minutes into class as a group
Wendler week 2 strength overhead squat 
OHS x3   70% / 80% / 90%
Push Press 20 rep 45lb off your 5 rep max


Metcon: 30 min into class:
For Time:
21-15-9
Power Clean135/95lbs
Run 200 meters


CrossFit Yelm