NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
800 meter sand bag or wall ball run
2rounds
https://www.youtube.com/watch?v=KiLHhBl7ivw&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=28
- 50 alternating jumps
- Roll out lat (30-45 seconds per side)
- Prayer stretch with PVC (30 seconds each side)
- Baby get up (3 each side, light weight or no weight)
Metcon:
Each 90 seconds, perform 1 heaving snatch ballance, then 3 overhead squats.
Work up to highest weight at which you can complete the last round. 6 rounds.
Then
21-15-9 reps, for time of:
Burpee
Kettlebell Swing, 50/35 lbs
Box Jump (24/20 In.)
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