NEW WEBSITE: www.crossfit-yelm.com
Remember that tomorrow there will be NO 1:30pm Open gym Time
Warm-up:
400 meter run
10 pvc pass thrus
3 turkish get ups each side
Shoulder mobility 1 set between your 5 sets of 3 strict presses
http://www.youtube.com/watch?v=27St8yWIMLU
30 second prayer stretch
10 reps flexion/extension with towel or shirt
10 Primal pull throughs
Strength:
Strict Press 3-3-3-3-3
70% of your 1 rep max
Metcon:
21-18-15-12-9 reps, for time of:
Power Snatch, 115/85 lbs
Wall Ball, 20/14 lbs
Knees To Elbow
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