New Website: www.crossfit-yelm.com
Warm-up:
Row or bike for 2 minutes
1 rope climb/ 5 lay backs
15 Wallballs
10 breathe KB Arm bar hold
10 primal pull throughs with push-up
high kick down and back
wrist mobility
Strength:
Split Jerk from the rack
1-1-1-1-1
warm-up real well
practice your split footwork, elbow and hand position
Metcon:
Helen
3 rnd
400 meter run
21 kettlebell swings 50/35lbs
12 pull-ups
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