03-30-2016

New Website: www.crossfit-yelm.com

Warm-up:
Pvc pass Throughs
Prayer Stretch
Shoulder Mobility on the rig with band
Hip ext. on the rig with band
Roll out your lats
Roll out inner thighs

Strength: (Use the chart on the wall)
Front Squat
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM


Metcon:
3 rounds, 30 secs per sstation of:
Pull-ups
Push-ups
AbMat Sit-up
Air Squat

Perform this like "FGB" by rotating immediately to the next station every 30 sec, the clock does not stop or rest between stations.
CrossFit Yelm