01/10/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/10/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 russian baby makers

5 squat jumps

2 rounds

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

Add weight X 2

1 X 10 fast front squats-no pause at the top

Weightlifting

Front Squat (4 X 5 )

Work up as you feel

Metcon

Metcon (Time)

25 air squats

100 T2B

25 air squats

100 sit-ups

25 air squats

100 push-ups

25 air squats

100 calories on the rower

Accessory Work

Straight Legged Deadlift (2 X 20 )

Heavy as possible