03-25-2016 "Open 16.5"

New Website: www.crossfit-yelm.com
There will be NO OLY LIFTING TONIGHT

Warm-up: www.themovementfix.com/16-5-crossfit-open-movement-prep-warm-up/

3 to 5 rounds
10 Straight leg raises each leg (for getting up out of burpees)
10 Downward Dog (overhead mobility for thruster)
lateral lunges x5 each leg (out of the bottom of the squat)
x5 front rack position (elbows high then down stretching them)  
x5 thrusters with a bar


Prep work for shoulders

Metcon:
21-18-15-12-9-6-3 reps, for time of:
Thrusters, 95/65lbs
Bar Facing Burpees

Scaled/Rx masters 65/45
Scaled masters and teens 45/35
CrossFit Yelm