03-18-2016 "Open 16.4"

New Website:www.crossfit-yelm.com


Warm-up:
x 5 rounds
x 10 Laying Straight leg Lifts
x5 Lateral Lunges (each Leg)
x3 Light Deadlifts (increasing as we go)
x10 Push up to Primal Pull Throughs

More shoulder or wrist Mobility if needed

Metcon:
13 Min Amrap
55 Deadlift, 225/155lbs
55 Wallballs, 20/14, 10/9ft
55 Row Calories
55 Handstand Push-ups
If 55 handstand Push-ups are completed, the athlete will move back to the barbell and begin another round.

CrossFit Yelm