NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
400 meter run
10 pvc pass throughs
10 Good mornings with PVC
https://www.youtube.com/watch?v=q7xHVKvlTBs&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2Rounds
Lateral lunge, 10 reps
Primal pull through with a push up, 5-10 reps
Triplanar hip extension, 30 reps per side
Crab walk rock, 20 reps
Metcon:
For time:
25 Walking Lunges 45/25lb overhead
20 Pull-ups (Strict)
50 Box Jumps, 24/20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
800 meter run
30 Kettlebell Swings, 2/1.5 pood
30 Sit-up (NO ABMAT)
20 Med Ball Cleans, 20 lbs
25 Back Extensions
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft (or scale 15 lay backs)
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