NEW WEBSITE: www.crossfit-yelm.com
Remember that there will be no 3pm OPEN GYM today!!! also the 5:30pm and 6:30pm class with be an Open gym format!
Warm-up:
800 meter run
TOGETHER WARM UP 10 min Amrap
http://www.youtube.com/watch?v=SuIHpIu57jM
Clean Positioning and technique
Roll out Thoracic Spine for 1 minute
Triplanar Hip Extension (10 each position) both sides
10 Russian Kettlebell Swings 50/35lbs
3 position clean drill 75/55lbs
Metcon: FGB
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
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