01-09-2017

New Website: www.crossfit-yelm.com


Warm-up:
500m row
bear crawl down 
crab crawl back
10 Push ups in bear crawl position
Shoulder mobility 
15 strict presses with bar


Strength:
Wendler week 1 
Push Press Series
5 reps @ 65% 1RM
5 reps @ 75% of 1RM
5 reps @ 85% 1 RM


Metcon:
12 minute Amrap:
5 Pull-ups
10 wallballs 20/14lbs
10 double unders
5 Pull ups
10 wallballs
20 double unders

keep going and adding 10 double unders till time is up


CrossFit Yelm