01-16-2017

New Website: www.crossfit-yelm.com

Regular hours Today!

Warm-up:
100 single jump ropes
bear crawl
crab crawl
wrist mobility
3x :20 sec ring hold
3x :30 sec active pull up hold (hollow position)
elbow mobility (bar behind the head)

Warm-up Push Press


Strength:
Wendler week 2
Push-Press 
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%


Metcon:
5 cycles: 
AMRAP in 3 mins of:
7 Deadlifts, 275/185lbs
14 Burpee Over bar

Rest 1 min between cycles
Restart where you left off each cycle


CrossFit Yelm