New Website: www.crossfit-yelm.com
Warm-up:
50 double unders
10 ring dips
10 Push ups
1 minute plank
Skill: Done between each set of strict presses
Shoulder to Over head
http://www.youtube.com/watch?v=ZP_6wp7N9cg
30 second lat tissue prep each side
1 Conan (closer hands and shorter the box the harder it is)
1 set of 3 strict press
Strength:
Strict Press
Find your 3 rep max
3-3-3-3-3
Metcon:
As many reps in 4 mins as you can of:
Kettlebell Swing, 1.5/1 pood, 1 min
Box Jump, 24/20 in, 1 min
Kettlebell Swing, 1.5/1 pood, 1 min
Box Jump, 24/20 in, 1 min
Score is total reps
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