10-23-2015

New Website: www.crossfit-yelm.com

Today all day during all class time is OPEN GYM

Warm-up:
10 med ball cleans
10 lateral lunges with PVC
10 Good Mornings PVC or a bar
Leg swings
warm-up deadlift

Strength: Wendler strength program
Deadlift
3x 70%
3x 80%
3x 90%

Partner Metcon:
For Time:
52 Cards
Each suite has a specific movement, and the number of reps we do is the number on the card, royal suites is 10 - exception is Aces. One person works while the other is running 200 meters

Diamonds- Kettlebell Swings
Hearts- KB Snatch
Clubs- Sit-ups
Spades- Lunges
Aces-  Burpee Pull-up- 11 of them
Joker- 25 Wallballs

CrossFit Yelm