New Website: www.crossfit-yelm.com
Warm-up:
Row/Bike or Run on your own
5 Minutes into class as a group:
15 Goblet Squats
10 Breath KB arm bar
15 Kettlebell swings
10 KB Swing leg Deadlifts
Warm-up your squat and bench
Strength: 15 minutes into class
Squat and bench Press Series
1 set of 20 reps without putting down the bar
If you are on track today minus 30lb from your 5 rep max
Otherwise you will repeat the last weight you failed or add 5lbs to the last weight you completed.
Metcon: 30 minutes into class
For 3 cycles:
AMRAP in 6 minutes of:
Box Jumps, 1 min (No rebounding must step down)
Rest 1 minute
Muscle-up or transitions 1 min
Rest 1 minute
V-ups 1 min
Rest 1 minute
Score is total number of reps of all 3 cycles all elements
No comments:
Post a Comment