NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
400 meter run
10 hand stand push ups
10 pvc pass thrus
10 snatch balances
FMS Personal Drills
Strength:
Strict Press 3-3-3-3-3
75% of your 3 rep max for all 5 sets
Metcon:
4 minutes of:
EMOM 3 Squat Cleans 135/95
Max Reps Barbell Burpees remainder of the minute
Rest 4:00
Then
4 minutes of:
EMOM 5 Hang Power Cleans 135/95
Max reps double unders remainder of the minute
Score is reps of burpees and double unders.
CheckOut/ Cool Down Day 8 Movement challenge Running prep
http://www.youtube.com/watch?v=VnpxpxtNpPI
10 min amrap
1min tissue prep with stick/PVC or foam roller
10 SLR with core activation
5 half kneeling rotation each side
30 single unders
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