New Website: www.crossfit-yelm.com
Warm-up:
row/bike/run on your own
5 minutes into class as a group:
10 Goblet Squats with a 3 second hold at bottom
10 Primal Pull Thrus
10 SLR on each leg (Leg on Rogue rack)
3x :30sec plank holds on hands
Warm-up your squat with a pause squat at the bottom
Strength: 15 minutes into class
20 rep squat and press series
minus 10lbs from your 5 rep max
if you have missed any reps, repeat that weight ill you get 20 reps w/o setting the bar down
Metcon 30 minutes into class
For 3 cycles:
AMRAP in 4 mins of:
Run, 100m
3 Power Cleans, 135/95lbs
6 toes-to-bars
9 Jumping Alternating Lunges
Rest 1min between each cycle
For each cycle continue the AMRAP
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