01/31/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/31/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (3 X 7)

All sets as heavy as possible at 75%+

Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20 calories on the rower

10 foot handstand walk

20 knees to elbows

10 foot handstand walk

16 minutes
If RX you must complete 5 feet at a time or go back to the start point

Scaled option- 3 foot walks to the wall X 3 each set/15 second handstand holds/5 box handstand push-ups

Accessory Work

Hammer Curls (3 X 12)

All sets as heavy as possible

Rest 60 seconds between sets