New Website: www.crossfit-yelm.com
Warm-up:
10 minute of mobility
100 single running jump ropes
10 Primal pull throughs
10 leg swings each leg
10 walking lunges with stretch
10 jumping air squats
Skill Work:
Going over the movements
Metcon:
Performed like fight gone bad
1 minute per station
3 rounds
1 min rest between rounds
Tire Flips
Sled push (loaded with a 45/35/25/15/10)lbs 50ft
Clean and Jerk (Fat bar) (95/65lbs) bar weight 10lbs
Stone to shoulder (set up the mats) ball does not go over the shoulder
Weighted step ups 20" for everyone 30/20lbs each hand
count all reps
Mini Challenge WOD:
80 calorie Row
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