New Website: www.crossfit-yelm.com
Warm-up:
Row/bike/run on your own
5 minutes into class as a group:
High Knees Down and Back
Butt Kickers Down and Back
20 walking lunges
Inch worm down
warm-up wrist, pause squats, presses
Strength: 15 mins into class
20 rep max squat and press series
Today minus 20lbs from your 5 rep max
If you have failed a 20 rep complex repeat that weight till you can get all 20 reps
Metcon: 30 mins into class
21-15-9
Burpee
Pull-ups
2 minute rest
9-15-21
Box jumps
Double unders
Score is total of both wods including 2 minute rest
Cashout: on your own for time:
500 meter row for time
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