07-25-2016

New Website: www.crossfit-yelm.com

Warm-up:
10 Straight Leg Raises with core activation
15 Single leg squat patterns (5 each position) each lag
(5 touch backs/ 5 knee ups/ 5 boulder squats)
10 Goblet Squats
2 rounds

Strength:
you have 15mins
Back Squat
Find your 1 rep max 

Warm-up:
10 reps primal pull throughs
10ft Crab walk
Muscle-up work at your level
5x Deadlift warm-up


Metcon:
7 Minute AMRAP
2 Deadlifts    225/155lbs
1 Muscle-up
4 Deadlifts
2 Muscle-ups
6 DL
3 MU
8 DL
4MU
10 DL
5 MU
and so on

CrossFit Yelm