NEW WEBSITE: www.crossfit-yelm.com
NO OPEN GYM AT 1:30PM TODAY!
Sorry Coach Annie and Ryan are leaving for the Oregon Games at 1:30pm!
Good luck to the both of them!
Warm-up:
400 meter run backwards
https://www.youtube.com/watch?v=xK84nopYBsQ
2 rounds of:
1 min tissue prep
10 rib pulls each side
3 baby get ups each side
Suggested partner WOD:
At the start of the clock, 1 team member will roll a set of dice.
Every team member must complete the exercise shown on the dice before rolling the dice for the next exercise. Time Cap of 20minutes. Total is highest rep score.
2=2 wall climbs
3=3 handstand pushups
4=4 pistols (2 per leg)
5=5 burpees
6=6 hand release pushups
7=7 box jumps (24#/20#)
8=8 walking lunges w/plate overhead (45#/25#)
9=9 wall balls
10=1X400m run
11=11 ab mat situps
12=12 air squats
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