12-05-2016 "Dirty Thirty"

New Website: www.crossfit-yelm.com

Warm-up:
Lunge stretch down and back
Scorpion Stretch
Rib Pull
15 Goblet Squats


Strength:
15 minute  Time Cap
Back Squat
5-5-3-3-1-1-1


Metcon:
For Time:
30 reps of each movement
Box Jumps, 24/20in
Jumping Pull-ups
Kettlebell Swings 35/26lbs
Lunges
Knees to Elbows
Push Press 45/35lbs
Back Ext. or Supermans
Wall Balls 20/14lbs
Burpees
Double Unders


CrossFit Yelm