10-16-2015

New Website: www.crossfit-yelm.com

TODAY ALL DAY IS OPEN GYM DURING ALL CLASS TIMES

Warm-up:
Leg swings
Lunge with stretch
Back ext or Supermans
10 minute of mobility

Strength:
Deadlift
5x 75%
5x 80%
5x 85%

Metcon:
15 min amrap ladder 1 Push up 1 Pull Up 1 Double under then 2 push up 2 pull up 2 double under then 3 push up 3 pull up 3 double under and so on until 15 minutes is complete. Also you must always compelete your double unders unbroken to go Rx. So if you mess up you have to start over with the current rep count and hit all the reps unbroken. If you just want to keep counting after you mess up. That is ok, it is just not Rx.
CrossFit Yelm