NEW WEBSITE: www.crossfit-yelm.com
Thursday:
CrossFit 6:30am & 9am
Class 12pm B-Fit :30min
Class 12:30pm "Olympic Lifting"
OPEN GYM 3PM
CrossFit 4pm
CrossFit Kids 4:45pm-5:30pm (10-14yrs)
CrossFit 5:30pm & 6:30pm
BASIC Pro. please call (sign-up Required for new athletes)
Warm-up:
5-10 minutes Rolling out
10 Lunges with a stretch
10 Breathe KB Arm bar R/L
10 Single leg KB Deadlifts
10 Goblet Squats
Warm-up thruster
Strength:
20 rep Thruster Series
-15 lbs off your 5 rep max
or
repeat a 20 rep that you missed
or
add 5# to last successful 20 rep
Metcon:
AMRAP 20 minutes
400 M Run
7 Muscle ups
Scale the MU to transitions/ Bar muscle ups/ jumping muscle ups/ ring rows and ring dips
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