NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
500 Meter Row
https://www.youtube.com/watch?v=xK84nopYBsQ&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds:
1 min tissue prep lats and shoulders
10 rib pulls each side
3 baby get ups each side
Strength:
Bench Press:
80% of your 1 rep max
3-3-3-3-3
Metcon:
Warm up for running and squats!!!
leg swings, calve stretches, lateral lunges
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
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