09-01-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: 
Run/bike/row on your own
5 minutes into class as a group:
10 scorpions on your back and 10 on your belly
15 Leg swings while laying on your back and leg on the rig
3x :15 sec dead hang from pull-up bar
10 overhead squats on the wall


Metcon:
in 23 minutes:

Amrap 7 min
2 Squat Snatches 135/95lbs
4 Ring Dips

Rest 60 sec

amrap 7 mins
Knee-to elbows
*each time you come off the bar 30 sit-ups

Rest 60 sec

Amrap 7 minutes
3 Burpees
6 Wall Ball (2 for 1)s 20lbs
(2 for 1's are double squat while ball is in air)

CrossFit Yelm