09-02-2014

NEW WEBSITE: www.crossfit-yelm.com

Reminder that this week we switch back to 10am Wednesdays! No class at 9am

Also, Littles (Kids CrossFit) is Mon and Wednesday at 5pm

         
 Pre Teens CrossFit is Tues and Thurs at 4:45pm

Warm-up:
100 single jump ropes
10 PVC Pass throughs
10 Good Mornings with PVC

https://www.youtube.com/watch?v=erMSEntGHAg&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

2 rounds
15 reps modified prayer stretch
10 reps tactical frog
1 minute hold at lowest GOOD squat position

Metcon:

7 min EMOM
3 back squats 3 box jumps (20/16) Back squat is 70-80% of 1rm. Move right from back squat to box jump. Rest the remainder of the minute.

then

Tabata Holds

5 rounds of Tabata Holds! Round 1: Tabata Handstand Hold (8 rds: 20 sec on, 10 sec off) Round 2: Tabata Squat Bottom Hold (8 rds: 20 sec on, 10 sec off) Round 3: Tabata Ring Hold (8 rds: 20 sec on, 10 sec off) Round 4: Tabata Ring Push-up Hold (8 rds: 20 sec on, 10 sec off) Round 5: Tabata Leg Lift Hold (8 rds: 20 sec on, 10 sec off) There's no rest between rounds. This is not a scored workout. Simply last as long as you can!