10-19-2016

New Website: www.crossfit-yelm.com

Warm-up:
Butt Kickers Down and Back
Side shuffle down and back
x2
Lunge with Stretch down and back
Prayer stretch with elbows on bar



Strength:
Wendler Week 1
Front Squat
1x5 @ 65% 1rm
1x5 @ 75% 1rm
1x5+ at 85% 1rm


Metcon:
5 rounds for time of:
Overhead walking lunges 45/35lbs plates, 50ft
15 Burpees


Checkout Mini Challenge WOD:
2 Man Makers
4 Goblet Squata
6 KB Swings
7 minute AMRAP


CrossFit Yelm