NEW WEBSITE: www.crossfit-yelm.com
1:30pm OPEN GYM is Cxled today only!!!!
Today you can make up a wod or a strength that you missed during any class time
Warm-up:
500 meter row under 2 mins (1 burpee for every second over 2mins)
https://www.youtube.com/watch?v=C5PlbJCUL-c&index=13&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2rounds:
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
Strength:
Deadlift 3-3-3-3-3
Find your 3 rep max
Metcon: Suggested partner WOD
Partner wod, 2 rounds for time of:
50 Box Jump (24 in.)s
50 Pull-ups
50 Kettlebell Swings 1.5 pood
50 Walking Lunges
50 Knees-to-elbows
50 Push Presses 95 lbs
50 Good Mornings 45 lbs
50 Wall Balls 20 lbs
50 Burpees
50 Double Unders
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