01-19-2017 "Jackie"

New Website: www.crossfit-yelm.com


Mobility for 15 minutes

Warm-up:
Run Heats for this WOD
High kicks down and back
Side shuffle down and back
Butt Kickers down and back
x2

10 wallballs
10 ring rows
10 Mt climbers each leg
x2

Metcon:
Run Heats

For time:
Row 1000 m
50 Thrusters 45/35lbs
30 Pull-ups

CrossFit Yelm