NEW WEBSITE: www.crossfit-yelm.com
REMEMBER that there will be NO 1:30pm Open Gym today!
Warm-up:
400 meter row
5 - 30 second handstand holds
15 pass thrus
15 H/R Push ups
Personal FMS Drills
warm up your strict press
Strength:
Strict Press 3-3-3-3-3
80% for all 5 sets
Metcon:
For time:
Run, 800 m
50 Pistols (Alternating Legs)s Count 1 leg
30 Hang Cleans, 135/95 lbs
Checkout/cool down:
10min amrap
Shoulder mobility and pull ups
http://www.youtube.com/watch?v=z5yXJyTXlUA
Roll out Lats and into triceps (30 seconds each side)
Kettlebell windmill with arm moving (30 seconds each side)
5 strict pull ups at hardest level for you (lat pull down, banded, strict, weighted)
No comments:
Post a Comment