01/24/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/24/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Row 2k
Rest 10 minutes and work on handstand holds and warming shoulders up for handstand walks/practice handstand walks

Metcon

Metcon (Time)

25 GHDs

50 foot handstand walks

3 rounds
RX must get 5 feet per kick up or go back to starting point

Scaled options-

50 sit-ups

25 ft handstand walks

50 sit-ups

5- 4 or 5 foot handstand walks to the wall

50 sit-ups

100 foot bear crawl

All are 3 rounds

Accessory Work

Box Dips (3 X 10-20 reps )

Rest 1 minute between sets