NEW WEBSITE: www.crossfit-yelm.com
Today is considered OPEN GYM even during class times. Please spend your time wisley and use it to make up a WOD or a strength that you missed. There will be 3pm OPEN gym today!
Warm-up:
25 Mountain climbers
Walk on your hands or try for 3 minutes (drills)
Wrist mobility for 1 minute each hand
Single leg raises 15 each leg
Personal FMS Drills
Strength: Front Squat 3-3-3-3-3
70% of your 1 rep max for all 5 sets
***Movement Fix day 19**** (We are replacing back squat with your strength F.S)
You will do one round of FMS between each of your sets Please watch video below
https://www.youtube.com/watch?v=kw3IM2mgQA0
10 Lateral Lunges with a Kettlebell
10 Glute Bridges (2-3 second hold at the top)
Front Squat you 3 reps
Metcon: Suggested Partner WOD
Both partners to complete as many rounds as possible in 20 minutes of:
2 Manmakers (35/26)
2 Burpees
5 Double Unders
Partner B will hold a plank in any style while partner A works thens switch after each round
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