11-17-2016

New Website: www.crossfit-yelm.com


Mobility or 15 minutes coach led

Warm-up:
100 single jump ropes
:15sec prayer stretch x5
10 Pass throughs
10 H/R Push-ups
10 Air Squats
Crab Crawl

Warm-up any lifts for the wod you choose


Metcon:
you can choose between 

Brittany 
for time:

9 Squat Cleans,  RX 195/125,  Masters155/105lbs, Scaled 95/65lbs
28 Toes to bars, Scaled Knee raises
14 Thrusters RX 135/95lbs, Masters 95/65lbs, Scaled 65/45lbs
30 Calorie Row

or

EMOM 2 mins for 18 mins, alternating between:
3 Muscle ups
Handstand walk, 10 meters
L-Sit :45 seconds

CrossFit Yelm