01/22/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/22/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press + Air Squat Complex (One complex every 90 seconds for 15 minutes )

3 strict press + 10 air squats
Strict press @75% for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

3 push press #120/85

3 chest to bar pull-ups

1 thruster #120/85

5 minutes

Rest 5 minutes
Scaled option-

modified weight with pull-ups

modified weight with jumping pull-ups

Metcon (Time)

1-2-3-4-5-5-4-3-2-1

clusters #120/85

strict pull-ups
Scaled option-

modified weight with banded strict pull-ups

Accessory Work

Dumbbell/KB Shrugs (30-20-10)

Heavy as possible