NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
500 meter row
20 PVC pass thrus
5 20 second hand stand holds
https://www.youtube.com/watch?v=AxE_y9XOI8E&list=PLbG9nRgmNZoBi6tEOW5PubRlvJ3qo93NY
2 rounds:
10 ring rows
10 primal pull throughs
10 lateral lunges
First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell
Strength:
Bench Press 3-3-3-3-3
70% of your 1 rep max for all 5 sets
DELOAD WEEK
Metcon:
2 rounds for time of:
Run, 800 m
20 Burpee Squat Clean To Thrusters 95/65lbs
20 Toes to bar
20 Ring Dips
20 Kettlebell Swings 50/35lbs
20 Goblet Squats
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