Yelm Wod Dogs

303 Creek St Unit 1&2 Yelm, Wa 98597
Annie Cell 206-914-6929





07-17-2014

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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