02-03-2017

New Website: www.crossfit-yelm.com

Sign up for the CrossFit OPEN: www.games.crossfit.com
Cost $20
Team name CrossFit Yelm
Starts Feb 23rd


Warm-up:
Tunnel Relay

Two teams
Line up in plank position
first person crawls under everyone 
runs does 1 burpee at cone
runs back 
planks at the end of the line
next person goes
everyone goes 2x
first team to finish wins


Strength:
Wendler Strength
Push Press Deload Week
5 reps at 40%/50%/60%


Metcon Partner WOD
5 minutes
100 Kettlebell swings,
complete as many rope climbs as possible in the remaining 5 minutes.

5 minutes
Row 50 Calories as a pair,
then complete as many atlas stones (ground to shoulder) as possible in the remaining 5 minutes.

5 minutes
Complete as many 100ft shuttle runs as possible in 5 minutes.

Score is Rope Climbs + Atlas Stones + Shuttle Runs


CrossFit Yelm