02-22-2017 "WOD 22"

New Website: www.crossfit-yelm.com


Sign up for the CrossFit Open : www.games.crossfit.com
Team Name: CrossFit Yelm
Cost $20
Start Date 2/23/2017

Warm-up:
5 minutes extra of mobility
--then--
1 Person on the rower
1 person in plank hold
1 person kettlebell swings

switch every 200 meter till you reach 1800m
if only 2 ppl go to 1200m switching the elements each round


10 lateral lunges
10 Leg swings each leg
Scorpion Stretch



WOD 22
Partner WOD
At 11 minutes we will have a moment of silence for 1 minute to remember and Honors those no longer with us.

22 Double Unders
22 Burpees
22 Overhead walking lunges 45/25lbs
22 Hand Stand Push ups
400m Run
22 Ring Push-ups
22 Goblet Squats
22 Burpees
22 Double Unders

CrossFit Yelm