05-12-2016

New Website: www.crossfit-yelm.com

Warm-up:
Mobility for 10 Minutes
--Then--
Grab a jump rope (running drill)Pose running
3x 1 min Plank holds
10x Ring Push ups
10x Ring Rows
Warm-up bench Press

Strength:
Bench Press 20 rep series
add 5lbs to your last successful 20 rep set
or minus 45lbs off your 5 rep max

Metcon:
20 Minute AMRAP
400 M Run ( Novice 200M)

20 Kettleball Swings 50/35lbs
20 Ab Mat Sit-ups

CrossFit Yelm