NEW WEBSITE: www.crossfit-yelm.com
Today during all classes is OPEN GYM! This means that you can make up a strength or a wod that you missed. Please use your time wisely.
Warm-up:
500 meter row under 2 minutes (every 5 second over you owe 1 rope climb)
https://www.youtube.com/watch?v=C5PlbJCUL-c&index=13&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds:
10 straight leg raises with core activation
15 single leg squat patterns (5 each position) each leg
Work up to a heavy set of 4-8 deadlifts (warm up)
Strength:
Deadlift 3-3-3-3-3
80 % of your 1 rep max for all 5 sets
Warm-up #2:
30 sec hold arm bars with kettlebell
15 primal pull throughs
15 strict presses with a bar.
Metcon:
As many rounds and reps as possible in 12 mins of:
In teams of two: athlete one does hand stand push ups while athlete two takes a pair of dumbells/kettlebells 100 meters and leaves them there and runs back. Athlete one then runs out and retrieves the dumbells/kettlebells while partner two does handstand push ups, continue with this pattern for 12 minutes.
(If someone is unable to do handstand push ups change it to strict presses)
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