02-19-2016

New Websitewww.crossfit-yelm.com

Today is open gym all day during all class times

Warm-up:
10 minutes of
Dodgeball
3 on 3
Burpee
Ring rows
Sit-ups

Strength:
20 rep bench press minus 5lb off your 5 rep max
or
repeat a failed 20 rep
or

add 5lbs to your last successful 20 rep



Metcon:
Partner WOD
Deck of cards
Air Squats = Hearts
 Dumbbell push press = Clubs
Single Unders = Spade
Bicycle Sit-ups = Diamonds
Joker + each partner does 20 mountain climbers
face cards and aces worth 10 reps

First partner draws card does Movement, while they do the movements the second partner hold a weight over head for the entire time of movement.


CrossFit Yelm