New Website: www.crossfit-yelm.com
Warm-up:
Run/row or bike on your own
5 minutes into class as a group:
10 Lateral Lunges with PVC
10 Prayer stretch holds
Tri Planier hip extensions
Banded shoulder overhead stretch
Skill: 15 minutes into class
Spend 10 minutes working on Mobility
ask your coach to help find what you need
shoulder
ankle
hips
hamstrings
Metcon: 30 minutes into class
Buy-in 400 meter Run
21-18-15-12
Pistols
Knee to Elbows
Cash-out 400 meter run
Score includes buy-in and cash-out
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