03-01-2017

New Website: www.crossfit-yelm.com

Week 2 Charity
Fisher House on JBLM
Please help us raise items for our charity this week
Baby diapers, lotions, shampoo, conditioners, wipes travel sizes
women's razors
assortment of teas
Disposable Utensils
Body Wash travel size
Coffee
Coffee Creamer
Shaving cream travel size

These are just some of their real Needs please pass it along to anyone!




Warm-up:
Mobility shoulder work band on rig, ball on wall
x2
10 Ring Rows
10 medball cleans
10 heavy Russian KB Swings

Scorpion stretch
Wrist mobility


Skill Work:
10 minutes of practice
Either skill or going up in weight for strength
Clean and Jerks

Going over positions of the clean
Push Jerk and Split Jerk


Metcon:
For Time:
Row 1000m
--then--
3 rounds of:
21 Front Squats 95/65lbs
15 Push Press 95/65lbs
9 Chest to bar Pull ups



CrossFit Yelm