08-03-2016

New Website: www.crossfit-yelm.com

Warm-up:

10x Glute bridges with a wallball

Handstand walk progressions

(pull head through)

1. shift weight right and left 5 times

2. Lift hands x5

3. tap forearm x5

4. tap chest x5

x :30 sec Goblet Squat (grab by horns) pull chest through pressing elbows into Knees

Pull- up hang (relax shoulders and tighten down core) wide or close grip

Strength:

Wendler week 1

65% x5 reps

75% x5 reps

85% x5+ reps

Metcon:

EMOM 16 minutes

3 back Squats, Pick Load (No Rack)

1 Chest to bar