New Website: www.crossfit-yelm.com
Warm-up:
10 Straight Leg Raises with core activation
15 Single leg squat patterns (5 each position) each lag
(5 touch backs/ 5 knee ups/ 5 boulder squats)
10 Goblet Squats
2 rounds
Strength:
you have 15mins
Back Squat
Find your 1 rep max
Warm-up:
10 reps primal pull throughs
10ft Crab walk
Muscle-up work at your level
5x Deadlift warm-up
Metcon:
7 Minute AMRAP
2 Deadlifts 225/155lbs
1 Muscle-up
4 Deadlifts
2 Muscle-ups
6 DL
3 MU
8 DL
4MU
10 DL
5 MU
and so on
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