NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
400 meter buddy carry
(200 meter carry then switch)
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
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
50 meter shuttle run (25m there and back)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
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