NEW WEBSITE: www.crosssfit-yelm.com
Warm-up: run/bike or row on your own
5 minutes into class as a group:
15 Heavy KB Russian Swings
15 Leg Swings
Shoulder mobility with a band
Ankle Mobility with a band
warm-up and go over the hang clean positions
Skill/Strength: 15 minutes into class:
14 min EMOM alternating bewteen:
3 Hang Power Cleans (you pick load)
10 Alternating Pistols
Metcon: 30 minutes into class:
For 4 cycles:
AMRAP in 2 mins of:
14 Kettlebell Swings, pick load
7 Chest-to-bar Pull-ups
Rest 1 minute between each cycle
For each cycle continue the AMRAP.
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