02/26/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/26/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

Open hips back

2 rounds

3-1 count down 3 count up back squats (barbell) X 2

5 fast as possible back squats (no pause at the top) (barbell)

Add weight X 2

Weightlifting

Front Squat EMOM (Singles for 15 minutes )

Work up as you feel to as heavy as possible for the day

Metcon

Metcon (Time)

4 hang squat cleans #135/95

8 burpee box jump overs

5 rounds

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
If you need to do 18.1 or if you want to redo

Accessory Work

Sit-ups (1 minute ME X 3 )

Rest 1 minute between sets