NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
500 meter row
10 pvc pass thrus
10 medball cleans
Shoulder mobility and Muscle up work 10 min amrap
https://www.youtube.com/watch?v=VXwEp1vvWJ8
10 reps primal pull through
10′ crab walk forward and backward
Muscle up work at your level (strict comes first!)
Do the drills in the video
Metcon:
Every 1 min for 11 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load
Then
3 rounds for time of:
15 m Handstand Walk
30 Double Unders
8 Pistols (Alternating Legs)s
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