NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
30 calorie Row
50 Double unders
15 Ring rows (chest through, thumbs to arm pits)
https://www.youtube.com/watch?v=C5PlbJCUL-c&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=13
2 rounds
10 straight leg raises with core activation
15 single leg squat patterns (5 each position) each leg
Work up to a heavy set of 4-8 deadlifts
3 rounds for time of:
Run, 800 m
15 Deadlifts, 225/155 lbs
15 Pull-ups
Cash out:
1 minute each of
sit-up, superman, bicycles
sit-up, superman, bicycles
plank
Not scored just MOVE!
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