09-24-2015

New Website :www.crossfit-yelm.com


Warm-up:
Run/bike or row on your own
then
5 minutes into class as a group:
100 single jump ropes
10 jumping air squats
10 h/r push-ups
10 ring rows


Skill: 15 minutes into class
Mobility 10 min amrap:
Choose 3 mobility wods and do them
Where are you hurting or need more work?
Ask the coach and they will help you with exercises

Metcon: 30 minutes into class as a group:
10 turkish get ups alternating arms
10 Pistols alternating legs
100 Double unders (Scale 300 singles)
40ft  Handstand walk 
10 Bar Muscle ups


CrossFit Yelm