New Website: www.crossfit-yelm.com
REMEMBER THAT WILL BE NO OPEN GYM AT 3PM.
5:30PM AND 6:30PM CLASS WILL BE IN A OPEN GYM FORUM ON YOUR OWN
Warm-up:
400 meter sand bag run
3 min practice walking on your hands
10 Pistols
10 Jumping pull ups
Skill Work As a Group:
10 Min Amrap Shoulder prep and ring dips
http://www.youtube.com/watch?v=UhmUavrI5VY
12" foot crab walk forward and back
10 ring rows (Chest through and thumbs to arm pits)
5 strict ring dips (weight if possible)
Metcon:
For time:
1 Walking Lunge, 100 ft
50 Push-ups
50 Double Unders
25 Knees To Elbows
Rope Climb, 15 ft
50 Box Jump (24 In.)s
25 Overhead Squats, 65 lbs
25 Pull Up (L)s
50 Sit-up (standard)s
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