07-26-2016

New Website: www.crossfit-yelm.com


Warm-up:
Use a ball and roll out the back of the shoulder :30seconds
Thin red band: x10 each
Face pull (hands shoulder level connected to the rig and row with elbows high shoulder level pull to chin)
Band pull apart not on the rig (hands shoulder high pull the band apart arms straight out)
Lateral raise: connect to the rig down low pull x10 each side up to shoulder level out to side
x3 rounds


Skill Work:
Beat Swing
Butterfly Swing
5 minutes of practice

Warm: #2
Triplanier hip ext.
x10 Cat /Cow
x10 Hollow Rocks

Metcon:
For 3 cycles:
AMRAP in 5 minutes of:
30 Double Unders
20 Walking Lunges
10 Toes-to-Bars
Rest 1 min between cycles
Start where you left off