New Website: www.crossfit-yelm.com
NEW SCHEDULE so don't be late to class!!! We need more team work so lets do this!!!
5mins - 15mins into class Coach led Group Warm-up.
15mins - 30mins into class Coach led Group Skill Work
30 mins into class set up, go through movements and start wod
Warm-up:
Row 500 meters or run 800 m
Crab Crawl Down/ High Kick back
Ankle mobility with band
Pull-up hang max 1 min
Shoulder mobility with band (hooked to rig up high)
3x :30sec goblet squats
Skill/Strength:
Complete as many rounds as possible in 10 mins of:
1 Muscle-up (Learning progressions)
1 set of Pistols (Learning progressions)
Metcon:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
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