05-17-2016

New Website: www.crossfit-yelm.com

Warm-up:
Stretch out calves/ and lateral lunges
Running drill ( hold your partner shoulders and have them pull their foot and let them take off)

15 Push-ups
Banded shoulder mobility
15 Ring Dips
Warm-up your bench press

Strength:
20 rep bench press series
1. repeat a failed 20 rep
2. add 5lbs to last successful 20 rep (40lbs off your 5rep max)

Metcon:
For Time:
200 meter run
21 Hang Power Snatches
400 meter run
15 Hang Power Snatches
800 meter run
9 Hang Power Snatches

CrossFit Yelm