NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
400 meter row or run
Burgener Warm-up with pvc
Mobility work on shoulders and wrist
Skill Work:
Spend 10-15 minutes working as a group
Snatch with a bar then add a little weight
No more then 60% of you max
2nd pull
1st pull
Power Snatch
Snatch balance
Overhead Squat
Metcon:
5 rounds for total reps:
-2 minute Double Unders
-1 minute Front Plank Hold* On elbows
-1 minute Leg Raise Hold*
*10 rep Burpee penalty for every time you drop out of the hold.
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