08-09-2016

New Website: www.crossfit-yelm.com

Warm-up:
Tissue prep on both side for :30sec each side
Conans (feet on box, hands close to the box, now walk around the box)
Bar work: bar down and up or your dip and drive with a split jerk x5
x3 work up in load on the jerk

Mobility:
banded
shoulder and hip
(on the rig and Triplanier with band)

Metcon:
EMOM 14 minutes (alternating)
1 Round of Cindy (5 pull-ups/10 Push-ups/15 Air Squats)
3 Squat Clean & Jerks

CrossFit Yelm