New Website: www.crossfit-yelm.com
Today is open gym all day during all class times
Warm-up:
10 minutes of
Dodgeball
3 on 3
Burpee
Ring rows
Sit-ups
Strength:
20 rep bench press minus 5lb off your 5 rep max
or
repeat a failed 20 rep
or
add 5lbs to your last successful 20 rep
Metcon:
Partner WOD
Deck of cards
Air Squats = Hearts
Dumbbell push press = Clubs
Single Unders = Spade
Bicycle Sit-ups = Diamonds
Joker + each partner does 20 mountain climbers
face cards and aces worth 10 reps
First partner draws card does Movement, while they do the movements the second partner hold a weight over head for the entire time of movement.
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