12-20-2016 "Open 12.2"

New Website: www.crossfit-yelm.com

Schedule change for the Holiday 
Saturday 9am Class Only
Monday Closed
No Kids Class the 22nd thru the 27th

Warm-up:
400m Run 
Turkey or duck walk down
Kettlebell walk (upside down) shoulder level
Crab Walk down the floor
x2


Skill/Strength: 
Gymnastic Skill Work
-Ring Dip Static holds
-Ring Row with false grip
-Handstands
-toes  thru rings
-:30sec Hollow hold on the bar

Metcon: Open 12.2
10 Min Amrap
30 Snatchs, 75/45lbs
30 Snatches, 135/75lbs
30 Snatches, 165/100lbs
Snatch, 210/120lbs


CrossFit Yelm