08-31-2016

New Website: www.crossfit-yelm.com


Warm-up:
50 mountain climbers
15 leg swings with core activation
20 Back Ext.
20 Hollow Rocks
pos. 1 and pos. 2 with high pull x10 with bar
Lunges with a stretch forward hands over heaad

Metcon:
For Time:
3 rounds of:
Run, 400m
21 KB Swings (american) 50/35lbs
12 Pull-ups
--then--
10 Rounds of:
3 Power Snatches 115/85lbs
10 Wallballs, 20/14lbs

CrossFit Yelm