05-11-2017

Mobility:
Coach led mobility for 15 minutes


Warm-up:
2 rounds
High knees down and back
Butt kickers down and back
Side shuffle down and back
10 goblet squats with 3 sec hold at bottom
10 lateral lunges


Strength:
20 rep back squat series
add 5lbs to your last successful 20 reps in a row
if on track you should be adding 15lbs to you 5 rep max


Metcon:
6 minute Amrap

6 Dumbbell Thrusters, 35/20lbs
12 Kettlebell Swings 70/50lbs

Cash Out:
2 rounds
Inch Worm 25 ft
:20 sec of Scissor Kicks
Frog jump 25ft
:20 Bicycle abs
Crab Crawl 25ft
:20 sec Flutter kicks

CrossFit Yelm