NEW WEBSITE: www.crossfit-yelm.com
Remember that 3pm Open gym is cxled today! Also 5:30pm and 6:30pm class will be ran in OPEN gym format.
Warm-up:
400 meter row
15 PVC Pass thrus
10 lateral lunges with pvc or KB
15 SLR (each leg)
10 min AMRAP as a group:
Shoulder prep and Handstand walk
http://www.youtube.com/watch?v=cgI4IBmI3Lw
Day 15 of the movement challenge (we are moving day 14 to Friday)
10 reps Shoulder pull over (foam roller and wall ball)
20/30 seconds Hollow Hold or 10 reps Hollow rock
handstand drills= 20-40 seconds handstand hold (nose and toes hold), Conan off and around box, 12 ft buddy handstand walks, 12 ft freestanding handstand walk
EMOM 18 minutes:
3 SETS — First Minute: 3 high hang snatches / Second minute: Max Strict L-sit pull-ups
then
3 SETS — Seventh minute: 3 hang snatches / Max Strict Chins
then
3 SETS — Thirteenth Minute: 3 Snatches / Max Gymnastics kipping pull-ups
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