09-20-2016 "Hero Nate"

New Website: www.crossfit-yelm.com

Warm-up:
100 Single unders
15 prayer stretch
10 Broad Jumps


Skill Work:
Pick 2 things you would like to work on
8 min emom
alternate every minute
examples
** Pull-ups, Butterfly, toes to bar, beat swing, dips, walking on your hands, pistols, rope climbs, snatch or clean movements, Jerks, double unders, sprint work,

Metcon:
20 min AMRAP
2 Muscle-ups
4 Handstand Push ups
8 Kettle bell Swings, 2 1.5 pood

CrossFit Yelm