NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
Row for 25 calories
20 hollow rocks
20 back extentions
then
Tissue prep of pecs and lats/
https://www.youtube.com/watch?v=7aYo8xYsR5o
2 rounds
30 seconds on the pec and 30 sec on the lats rolling out
1 minute prayer stretch on foam roller
10 reps of an archer push ups on the rings
PROGRESSIONS: (hold, 1/2 out, all the way out, down and one side out)
METCON
For time:
100 Double Unders
21 Handstand Push-ups
Run, 400 m
25 Toes-to-bars
Run, 800 m
25 Toes-to-bars
Run, 400 m
21 Handstand Push-ups
100 Double Unders
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