05-07-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike/Row on your own
As a group at 5 minutes into class:
Walking Lunges across the gym
Crab Crawl back 
4 x :15 sec Handstand Holds
:30 sec goblet squat hold x2
Warm-up your squat (Wrist and elbow mobility)

Strength: 15 minutes into class
20 Rep Squat and Press Series
If your on track subtract 35lbs from your 5 rep max
If you have missed any lifts you need to repeat that weight.

Metcon: 30 minutes into class

6min AMRAP
8 Push-ups
8 Pistols 

6min AMRAP 8 Wallballs 8 Box Jumps 1min rest 6min AMRAP 8 Kettlebell Swings 8 Abmat Sit-ups