11-04-2016

New Website:www.crossfit-yelm.com

NO BOOTY BOOTCAMP AT 5:30AM

Warm-up:
High knee to chest hug and stretch
Frog Stretch
Runners hip stretch
10 air squats
Wrist mobility and elbow mobility

Strength:
Wendler week 3
Front Squat
5x 75%
3x 85%
1+ x 95%


Metcon:
Partner Work-out

One works while the other runs 200 meters
50 Pull-ups
50 Box Jumps 
50 Push presses 45/35lbs
50 back ext
50 Good Mornings 45/35
50 Calories on Rower
50 wallballs
50 Burpees
50 Double Unders
50 Abmat sit ups