01-14-2016

New Website: www.crossfit-yelm.com

Warm-up:
10 Push ups
10 Scorpion stretches
10 hollow rocks
10 supermans

Strength:
Bench Press 20 reps
Minus 60lbs off you 5 rep max
then
10 minutes mobility


Metcon:
2 rounds 
3 minute row for max calories
Rest 1 minute
For time:
45 Sit-ups
50 feet bear crawl
30 sec. Ring Hold
50 ft Bear Crawl
45 Hollow Rocks
Rest 1 minute

Each round record calories rowed and the split time for the chipper
Score is Total Calories rowed minus 1 calorie for every 15 seconds spent on the chipper portion (minus 4 calories/minute)
CrossFit Yelm