01/30/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks

Open hips back

2 rounds

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

Add weight X 2

Weightlifting

Back Squat (5 X 4 )

*each set of back squats begins with 10 second sprint on the assault bike as fast as possible

*rest 2-3 minutes between sets

*goal is to be at bodyweight or up to 1-50+ lbs on back squats

Metcon

Metcon (Time)

35 cals on the rower

35 burpee box jump overs “24/20

35 T2B

35 HSPUs

35 T2B

35 burpee box jump overs

35 cals on the rower
RX+ Strict HSPUs

Accessory Work

Dumbell Curls (3 X 8 each arm)

Heavy as possible