11-18-2015 "Dirty Thirty"

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:
Shoulder Mobility with band on rig
Triplanier Hip ext with band on rig
15 Ring Push ups
15 Jumping Lunges

Metcon:
30 reps of each:
Box Jumps, 24/20"
Jumping Pull-ups
Kettlebell Swings 35/26#
Lunges
Knee to Elbows
Push Press, 45/35#
Back Extensions Or Supermans
Wall balls 20/14#
Burpees
Double Unders

Check-out:
1 Mile Run

CrossFit Yelm