09-22-2015 "Open 11.5"

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike or Row on your own
then
5 minutes into class as a group:
Core activated Leg Swings on the rig (Use a band)
Triplanier Hip Ext.
Lunge with stretch
10 Supermans/10 Hollow Rocks


Metcon: 20 mins into class
Complete as many rounds as possible in 20 minutes of:
5 Power Cleans, 145/100lbs
10 Toes to bars
15 wallballs,20/14 lbs, 10ft 

Check out:
4- 100m sprints, rest 1 minutes (not timed)

CrossFit Yelm