01/04/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/04/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

30 seconds thread the needle (right)

30 seconds thread the needle (left)

30 second handstand holds

2 rounds

3-3 count down 1 count up front squats (barbell)

Add weight X 2

Weightlifting

Front Squat (4 X 3 )

*after each set of front squats immediately complete (1-7) HSPUs based on your level. Pick a number you can maintain through the 5 sets

*rest about 2 minutes between sets

* work up weight as you feel

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
RX #155 for women