11-14-2016

New Website: www.crossfit-yelm.com


Warm-up:
1 min each side lat prep work on a foam roller
10  Rib Pulls each side
3 baby get ups side
x2 rounds

10 Lateral Lunges
10 Glute Bridges
:30 sec Wrist mobility
:30 Elbow stretch with band hooked to foot
10 Front Squats with bar
x2


Strength:
You have 15 minutes to
Find your 1 rep max 
Front Squat


Metcon:
15 Minute AMRAP:
3 Hang Power Cleans, 185/135lbs
6 Ring dips (Strict)
9 Box Jumps 30/24"
27 Double unders

CrossFit Yelm