New website: www.crossfit-yelm.com
Warm-up:
800 meter run
10 o/h walking Lunges
10 h/r push-ups
20 abmat sit-ups
Fms Personal Drills
Metcon: open 12.3
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes To Bars
Check-out/cool down: Movement fix day 7
deadlift prep and post work
https://www.youtube.com/watch?v=1kJHFYLZl4c
10 Min Amrap
1min tissue prep each leg
10 SLR Drills
10 Pallof press drills each side
10 deadlifts (Follow the progressions for perfect Technique)
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