NEW WEBSITE: www.crossfit-yelm.com
Warm-up: go through this 2x
1 minute Tissue prep for legs with roller or PVC
15 SLR
5 each side lateral lunges with pvc or KB
20 ankle mobility with band
30 sec hip flex stretch on the wall (in a lunge back foot shoe laces on the wall)
Metcon:
For time:
Run, 1 mi
Rest, 2 mins
Run, 800 m
Rest, 2 mins
Run, 400 m
Rest, 2 mins
Run, 200 m
Time is how long it took to finish with the rest times
Checkout/skill work: Day 10 shoulder mobility and archer push ups
http://www.youtube.com/watch?v=7aYo8xYsR5o
We will be doing day 9 tomorrow Friday! Front Squats!
1 minute tissue prep on lats and chest with foam roller or ball
1 minute prayer stretch on foam roller
10 archer push-ups at appropriate step for you (Ring hold for 30sec, partial arm push out at the bottom, full archer push-up on ring)
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