02/05/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 squat lunges

20 second hand stand holds

2 rounds

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

Add weight X 2

Weightlifting

Back Squat (10 minutes to work up to a heavy double )

Work up as you feel for the day

Squat Snatch (10 minutes to work up to a heavy single )

Work up as you feel for the day

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
10 minute time cap

At 15 minutes 2nd metcon starts

Metcon (AMRAP – Rounds and Reps)

12 T2B

6 box jump overs “24/20

6 minutes
RX+

“30/24 box jump overs

Accessory Work

Weighted Russian Twists (1 minute ME X 3 )

Rest 1 minute between sets