12-28-2016

New Website: www.crossfit-yelm.com

Warm-up: (8mins)
Partner WOD One person is in
Support on Rings,
Gymnastic Kips on Pull Up bar,
Handstand,
Hollow Body,
or Bottom of squat while the other executes Burpees for 8 min.
Switch when you need/want to.
Score is number of Burpees.

Metcon: (WOD is 23 mins long)
Amrap 3 min

2 Prowler Pushes (down and back=2)
10 Air Squats
     -Rest 1 min
5 Push-ups (hand release)s
5 Ring Rows
    - Rest 1 min
5 Abmat Sit ups (medball, 20/14lbs)
10 Medball Russian twists
      -Rest 1 min
5 Kettlebell Swings 7-/50lbs
100m Row
     - Rest 1 min
5 Box Jumps, 24/20in
5 Burpees
       -Rest 1 min
2 Rope climbs, 15ft
6 D.B Push Presses 35/20lbs



CrossFit Yelm