New Website: www.crossfit-yelm.com
Warm-up:
15 Kettle bell swings
10 Strict presses w/kb on each arm
5x handstand holds (wrists/head through/side to side)
Wrist mobility
Go over positions and spine as well as dip.
Strength:
You have 15 minutes to find
Push Press
5-5-3-3-1-1-1
Find your 1 rep max
Metcon:
3 rounds for time of:
400 m Run
15 Squat Snatches, 75/55lbs
9 Handstand Push-ups
20 min time cap 1 second added for each uncompleted rep.
Check out Challenge wod:
100 Air squats for time
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