09-21-2016 "LuRong 2013"


New Website: www.crossfit-yelm.com

Warm-up:
800 meter run with wallball
15 Back ext
leg swings with core activation x15
10 Medball clean wallballs
warm-up deadlift with a partner


Strength:
Wendler Week 2
Deadlift
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

Metcon:
50 Thruster 95/65/35
50 Toes to bar scaled knee tucks or abmat sit ups

Mini Challenge wod:
200 Meter farmer carry with 20lbs each hand
5 Manmakers
100 meter farmer carry
3 Manmakers
50 meter farmer carry
1 Manmaker


CrossFit Yelm