10-23-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes

https://www.youtube.com/watch?v=7aYo8xYsR5o&index=22&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds:
1 min tissue prep each side (30 sec pec, 30 sec lat)
1 min prayer stretch
10 archer push ups (at hardest level you can do correctly)


For time: 1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft 6 Pull-ups 6 Sit-up (abmat)s