NEW WEBSITE: www.crossfit-yelm.com
Open gym during all class times today. This means making up a wod that you missed or a strength
Warm-up:
400 meter row
Movement fix day 9 Front Squat
https://www.youtube.com/watch?v=qW4icqyOJwQ
1 minute total on each leg of tissue prep
20 reps of each side ankle mobilization
1 min KB goblet squat( kb down, elbows in knees and pull handles apart pulling chest thru
5 reps or 3 reps for load front squat add weight each round
Strength:
Front Squat
3-3-3-3-3
75% of your 3 rep max
Metcon:
6 rounds for time of:
5 Squat Cleans, 125/85 lbs
10 Pull-ups
Row, 200 m
Partners alternate rounds: Partner #1 completes one full round, while partner #2 rests. Once partner #1 finishes they switch.
At any time during the rest period, the partner resting can make one attempt at a max L-sit. This partner records the L-sit time and switches with their partner once their partner completes their round of the exercises above.
The score for this workout is the total time taken to complete 6 rounds as a team minus the sum of all 6 max L-sits.
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