04-20-2016

New Website: www.crossfit-yelm.com

Warm-up:
Lunge with stretch
SLDL with KB x10 each leg
10 Goblet Squats with a 3sec pause at the bottom
Elbow Mobility
Warm-up front squats


Strength:
Wendler week 4 deload week
Front Squat
1x5 @ 40% 1RM
1x5 @ 50% 1RM
1x5 @ 60% 1RM

Metcon:
Tabata Double Unders
20 sec. on 10 sec off for 8 rounds or 4 mins
Total double unders is score

2 Minute Rest
-then-

7 Minute Amrap
3 Wallballs, 20/14 10/9ft.
5 Toes to bars
6 Wall balls
5 Toes to bars
9 Wall Balls
5 Toes to bars
keep adding 3 reps to the wallballs


CrossFit Yelm