01-03-2017

New Website: www.crossfit-yelm.com


Warm-up:
15 Kettle bell swings
10 Strict presses w/kb on each arm
5x handstand holds (wrists/head through/side to side)
Wrist mobility

Go over positions and spine as well as dip.

Strength:
You have 15 minutes to find
Push Press
5-5-3-3-1-1-1

Find your 1 rep max


Metcon:
3 rounds for time of:
400 m Run
15 Squat Snatches, 75/55lbs
9 Handstand Push-ups

20 min time cap 1 second added for each uncompleted rep.


Check out Challenge wod:
100 Air squats for time
CrossFit Yelm