05-10-2016

New Website: www.crossfit-yelm.com

Warm-up:
lateral Lunges
calve stretches
Running Drill (Pose Running)
*back against the wall pull/face wall pull/ Partner holds shoulders take off running*

10x H/R push ups
KB Arm bar for 10 breathes
10x 1 arm KB Swings
10 Ring Rows

Strength:
20 rep Bench Press Series
add 5lbs to your last successful 20 rep
minus 50lbs off your 5 rep max

Metcon:
5 rounds for time:
3 Deadlifts @ 75% of RM
6 Handstand Push-ups
3 Wall Walks

Checkout:
800 M run

CrossFit Yelm