11-04-2015 "Karen"

NEW WEBSITE: www.crossfit-yelm.com


Wednesday: 

Class 5:30am "Insanity Cardio"
CrossFit 6:30am & 10am
 Class 12pm B-Fit :30min
CrossFit 12:30pm

OPEN GYM 1:30-2:30PM
CrossFit 4pm
CrossFit Shorties 5pm-5:30pm (4-9yrs)
CrossFit 5:30pm & 6:30pm
BASIC Pro. please call (sign-up Required for new athletes)


Warm-up:
Roll out 5 mins (legs, hip flexor, IT band, upper back, Lats)
Rib pulls 2x R/L
KB Goblet Squats x10
Warm-up Deadlift

Strength:
Wendler Deadlift Series
Deload Week
1x5 40%
1x5 50%
1x5 60%

Metcon:
Karen
For Time
150 Wall Balls, 20/14 lbs

CrossFit Yelm