NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
800 meter Run or 1000 meter row under 4:00 minutes
10 goblet squats with a 5 second pause at the bottom]
10 Lateral Lunges with KB
https://www.youtube.com/watch?v=n7YkTFGgAjI&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=29
2 rounds:
- Posterior shoulder tissue prep (1 min each side)
- Crab walk (you choose distance)
- 15 Russian swings (35#/26#)
Strength:
Front Squat
3-3-3-3-3
75% of your 1 rep max
Metcon:
Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs
LuRong Athletes If you didnt get WOD 8 or 9 done last week you need to do them this week. You will do wod 10 on Tuesday!!!! This is your last week. We need to get your weight-ins done on Friday or Monday is the last day to enter them! Make arrangements......
No comments:
Post a Comment