12-08-2016

New Website: www.crossfit-yelm.com

Today is Open gym which means that during any class times you can make up a strength or a WOD of your choice.

Warm-up:
5 Minutes of double under practice
10 Ring Rows
10 Jumping Lunges
10 Hollow Rocks
10 Supermans
Front Rack Stretch with bar


Partner Metcon:
For Time:
1500 m Row
Partner A can only row when partner B is Holding a front rack 135/95lbs maximum of 250m before partner must switch out.

--Then--

For Time:
100 partner Med ball Sit-ups

--Then--

6 Rounds for time (3 each)
Partner A: 40 Double Unders (Scale 80 singles)
Partner B Plank Hold
Switch every 40 reps

Partners can start at any WOD and move to the next one right away Clock starts and finishes when all three WOD are complete.

CrossFit Yelm