New Website: www.crossfit-yelm.com
Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
High Skips down and back
Lunge Down with stretch
Side shuffle down and back
10 Clapping push ups w/partner
Banded shoulder mobility (pull band tight and O/H)
Duck walk down and back
Strength:
Wendler deload week Overhead squats
5 reps at 40%/50%/60%
Metcon: 30 minutes into class
10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift 1.5 x body weight
Bench Press 1x body weight
Clean .75 x body weight
set up 3 bars(try to share) and storm throught this wod
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