11-02-2016

New Website: www.crossfit-yelm.com

Warm-up:
High kicks down and back
butt kickers down and back 
side shuffle down and back
x2
TriPlanier hip ext x10 each way

Wrist and elbow mobility

Strength:
Wendler week 3
Front Squat
5x 75%
3x 85%
1 Plus @ 95%


Metcon:
3 rounds for time of:
Walking Lunge, 100 Meters
Handstand Walk, 20 meters
50 Kettlebell swings 35/26lbs

Mini Checkout WOD:
200 meter run
10 Ring Dips
10 Burpee box jumps 
10 minutes



CrossFit Yelm