08-03-2016

New Website: www.crossfit-yelm.com

Warm-up:
10x Glute bridges with a wallball

Handstand walk progressions
(pull head through)
1. shift weight right and left 5 times
2. Lift hands x5
3. tap forearm x5
4. tap chest x5

x :30 sec Goblet Squat (grab by horns) pull chest through pressing elbows into Knees

Pull- up hang (relax shoulders and tighten down core) wide or close grip



Strength:
Wendler week 1
65% x5 reps
75% x5 reps
85% x5+ reps

Metcon:
EMOM 16 minutes
3 back Squats, Pick Load (No Rack)
1 Chest to bar

CrossFit Yelm