NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
400 Meter Run
15 Pvc pass Throughs
https://www.youtube.com/watch?v=cgI4IBmI3Lw&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=17
2rnd:
10 shoulder pull overs
Hollow hold/rock (30 second hold or 10 rocks)
Hand stand drills (20-40 sec hold OR 1 conan OR 12 ft walk)
5-10 minutes
Skill: Handstand Practice / HSPU practice
WOD:
3 min AMRAP of: L-Sit
2 min AMRAP of: Power Clean and Jerk (115/75)
1 min AMRAP of: Plank Hold
Rest 2 minutes.
3 min AMRAP of: Plank Hold
2 min AMRAP of: L-Sit
1 min AMRAP of: Power Clean and Jerk (115/75)
Rest 2 minutes.
3 min AMRAP of: Power Clean and Jerk (115/75)
2 min AMRAP of: Plank Hold
1 min AMRAP of: L-Sit
Post Clean and Jerk reps for score.
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