NEW WEBSITE: www.crossfit-yelm.com
REMINDER THAT WE HAVE YOGA AT 10:15am
Warm-up:
25 Calorie row
Full body warm-up x2 rounds
https://www.youtube.com/watch?v=RBENB87QUeI
Glute bridge, 10 reps (2-3 second hold at top)
Handstand walk drills
Goblet squat (30 second hold)
Pull up hang (20-30 second hold)
Metcon:
EMOM for 10 minutes perform: you pick a challenging weight
1 Squat Clean
1 Hang Squat Clean
1 Front Squat
then
3 rounds for time of:
Rope Climb, 15 ft
5 Handstand Push Ups
10 Mountain Climbers 2 Counts
15 AbMat Sit-ups
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