01/03/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/03/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3- 1 1/4 back squats X 3

Back squats building up to your starting weight

Weightlifting

Back Squat (Every 2 minutes for 20 minutes )

0-8 minutes- 5 sets

Doubles @70-80%

10-18 minutes- 5 sets

Singles @80-90%

Metcon

Metcon (Time)

Row 1000 meters

Then 3 rounds of

12 burpees over the rower

12 T2B
Scaled option-

Row 1000 meters

3 rounds of

12 burpees

12 hanging knee raises

Accessory Work

Hammer Curls (4 X 8 )

All sets as heavy as possible