New Website: www.crossfit-yelm.com
Today is Open gym during all class times, this means you can do any wod and make up a strength that you missed. Use your time wisely.
Warm-up: row/bike or Run on your own
5 Minutes into class as a group:
1 minute of tabata air squats (2 cycles of 20 sec on 10 sec off)
1 minute of tabata Push ups
3x :30 sec handstand holds (:30 sec rest)
Pvc Pass throughs and mobility
Skill Work: 15 Minuites into class
If you missed your 20 rep Squat & Bench press (make that up)
or
EMOM for 8 minutes alternating between:
3 Snatch grip Push Press (BTN) + 1 Snatch balance
Handstand Walk 1 min
Metcon: 30 minutes into class:
With a partner AMRAP 10 minutes
10 Kettlebell Swings (50/35)
10 Jumping Alternating Lunges
10 Push Presses (95/65)
While one partner works onthe AMRAP, the other partner runns 200m backwards. Partners switch upon
completion of the run, taking over where the other left off in the AMRAP.
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