12-30-2015

New Website: www.crossfit-yelm.com

Warm-up:
Bear Crawl down and crab crawl back
10 Goblet Squats
10 Single arm kettlebell swings
10 SLDL RL

Skill:
5-10 minutes of Mobility

Metcon:
Start at different stations to keep moving

AMRAP in 3 mins as you can of:
2 Prowler Pushes, 90lbs/50lbs
10 Air Squats
Rest 1 Min
5 H/R Push ups
5 Ring Rows
Rest 1 Min
5 Sit-ups (Medball, 20/14lbs
10 Medball Twists, 20/14lbs
Rest 1 min
5 KB Swings 70/50lbs
Row, 100 m
Rest 1 min
5 Box Jumps
5 Burpees
Rest 1 min
2 Rope Climbs
6 Bench Press 115/65lbs
CrossFit Yelm