NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
https://www.youtube.com/watch?v=VnpxpxtNpPI&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=12
2 rounds:
1 minute tissue prep (calves, hammies, quads)
10 SLR with core activation
5 half kneeling rotation each leg
30 single unders
Metcon:
For time:
Run, 1600 m
150 Double Unders
50 Burpees
Run, 800 m
100 Double Unders
35 Burpees
Run, 400 m
50 Double Unders
20 Burpees
Checkout: Bingo Card!
Remember the rules:
1. any wod with something on the card CAN be used!
2. All Bingo cards must be done in the box!
3. If you start a box on your bingo card you MUST finish it that day or start over on the box another day!
4. One bingo a week and it can never be repeated and no use of FREE space
5. Must be turned in on FRIDAY! and your squares must be signed off by a coach!
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