04-22-2016 "Partner Dice game"

New website: www.crossfit-yelm.com

Today is open gym all day use this day to make up a strength or a wod

Warm-up:
5 minutes of mobility on elbows and shoudlers
triplanier hip ext x10 each direction
rolling stratle stretch x10 each way
10 lateral lunges


Strength:
Front Squat
1x5 at 40/50/60%


Metcon:
Partner WOD
Roll the dice and do the work, amrap 25 minutes

2 = run 200 meters
3 = erase one number off anothers board
4 = 50 single unders
5 = 12 Lunges
6 = 10 Push ups
7 = 8 Burpees
8 = 10 Squats
9 = 10 Sit ups
10 = 8 wallballs
11 = Touch someone and double reps they need to do on the next set
12 = 200 m row

CrossFit Yelm