New Website: www.crossfit-yelm.com
Warm-up:
15 medball cleans
15 hip ext with wallball (lay on back knees up wb on your hips
15 heavy kettlebell swings
10 breathe kb arm bar each side
10 Rib pulls
Warm-up thruster
Strength:
Thruster 20 reps without putting down the bar!!
Take your 5 rep max minus 60lbs off that weight
If your weight is less then 10 lbs use 10 lb dumbbells till you reach 25lb bar
Metcon:
5 rounds for time of:
Overhead walking lunges, 45/35lb plate, 50 ft
21 Burpees
Let trailing knee gently kiss the ground on each.
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