NEW WEBSITE: www.crossfit-yelm.com
Reminder:
No Shorties or Pre Teen CF Kids this week with Annie/Leslie
No Open Gym All Week
Warm-up:
Run/Bike?Row on your own
5 minutes into class as a group:
Banded partner Runs x2 each person
15 Ring rows
Core activated leg raises
Skill: 15 Minutes into class as a group
Pick two areas and do mobility
Metcon: 30 minutes into class
For Time: Dirty 30
30 reps of each of the following:
Box Jumps 24/20ins (Step ups are scaled)
Jumping Pull-ups
Kettlebell swings 35/26lbs (American swings)
Lunges
Knee to Elbows
Push Press 45/35lbs
Back extensions or supermans
Wall ball 20/14lbs
Burpees
Double unders
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