NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
run 400 meters
15 PVC pass thrus
15 SLR each leg with core activation
15 box jumps
Skill work: CORE STABILIZATION & TURKISH GET_UPS
http://www.youtube.com/watch?v=LO52nPfs6Y8#t=22
As a group for 10 minutes
10 ring rows
10' primal crawl forward
1 TGU each hand
10' primal crawl backward
Metcon:
7 rounds for time of:
12 Thrusters, 75 lbs
9 Toes-to-bars
run with wallball, 20 lbs, 200 m
Skill work is NOT THE CHECK OUT its part of your warm up
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