05-11-2016

New Website: www.crossfit-yelm.com

Warm-up:
High Kicks down and back
Crab Crawl down/
Couch Stretch on wall
Banded overhead stretches on rig

Strength:
Wendler week 2
Overhead Squats
3 reps @ 70%
3 reps @ 80%
3 reps @ 90%
1RM

Metcon:
3 rounds
400 meter run (Novice 200m)
21 Toes to Bar** (Advance* 21 t2b, Intermediate: 12 reps, Novice: 21 Knee Tucks)
12 Ring Dips ( Advanced: 12 reps, Intermediate:* 6 reps, Novice: 12 Push-ups on toes - No band dips)

*Womens RX
** Ripping Hands is not acceptable, modify to GHD sit ups or Sit-ups
Scaling Guide: 10-15 Minutes

CrossFit Yelm