New Website: www.crossfit-yelm.com
Mobility or 15 minutes coach led
Warm-up:
100 single jump ropes
:15sec prayer stretch x5
10 Pass throughs
10 H/R Push-ups
10 Air Squats
Crab Crawl
Warm-up any lifts for the wod you choose
Metcon:
you can choose between
Brittany
for time:
9 Squat Cleans, RX 195/125, Masters155/105lbs, Scaled 95/65lbs
28 Toes to bars, Scaled Knee raises
14 Thrusters RX 135/95lbs, Masters 95/65lbs, Scaled 65/45lbs
30 Calorie Row
or
EMOM 2 mins for 18 mins, alternating between:
3 Muscle ups
Handstand walk, 10 meters
L-Sit :45 seconds
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