01/08/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cal row

5 single leg step up with 3 count descent- each leg

3-3 count down 1 count up back squats

Add weight X 2

1 X 10 speed squats- no pause at the top

Weightlifting

Back Squat (1 X 6, 1 X 4, 5 X 2 )

Work to a heavy

Metcon

Metcon (Time)

50 wall balls #20/14

50 pull-ups

50 alternating pistols
RX+ C2B

Weightlifting

Squat Snatch (Singles every 90 seconds for 12 minutes )

Work to a heavy

Accessory Work

Hammer Curls (3 X 12 each arm )

Heavy as possible