NEW WEBSITE: www.crossfit-yelm.com
Today is open gym all day during class times! Use your time wisely. Either use this time to make up a WOD that you missed or a Strength.
Warm-up:
20 mountain climbers
20 Pvc Pass throughs
2 rounds:
https://www.youtube.com/watch?v=bQhjxRdHKWw&index=26&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
- 10 lateral lunges (35/26 or lighter)
- 30 second goblet squat hold (35/26 or light)
- 20 primal pull throughs
- 5 snatch balance (light weight, for technique)
Suggested Partner WOD:
Teams can start on either WOD first
As many rounds as possible in 12 mins of:
60 Jump Rope (Singles)s
15 Snatches 75 lbs
With a partner, alternate every round
then
Partner Workout:
3 rounds for max reps of:
1. Bench Press (135/95)
2. AbMat Sit Up
3. Row for Calories
Each pair will have one minute per person at each station to get as many reps as possible. Partner 1 does Bench Press, Partner 2 does Abmat, then P1 goes to Abmat and P2 Rows, last P1 Rows and P2 Benches. Rest one minute after each round.
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