10-17-2016 "Open 15.4"

New Website: www.crossfit-yelm.com

Warm-up:
High knees down and back
15 Jumping air Squats
15 Leg swings on each leg
Triplanier Hip ext. all 3 ways 10x each
Front squat elbow mobility

Strength:
15 minutes to find your 1 rep max
Front Squat


Metcon:
8 min Amrap

3 Handstand Push-ups
3 Cleans 185/125lbs
6 HSPU
3 Cleans
9HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans

***Keep adding 3 reps to the HSPU***
*add 3 reps to cleans every 3 rounds*


CrossFit Yelm