01/14/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/14/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

5 Power Snatch + 10-20 Jumping Lunges (One complex every 2 minutes for 10 )

#95/65

Fight to go touch and go and unbroken on the lunges

Alternating lunges if not jumping lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

7 russian KB swings #70/53

6 burpee box jump overs “24/20

5 meter handstand walk

14 minutes
Scaled option-

7 russian KB swings (modified weight)

6 burpee step up overs “24/20

10 meter bear crawl

Accessory Work

Weighted Sit-ups (3 minute AMRAP )

Heavy as possible