02/07/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

5 single leg step ups each leg with a 3 count descent

2 rounds

Weightlifting

Back Squat (3 X 7 )

Work up to a weight based off how you feel today

Bench Press (4 X 5 )

Work up to as heavy as possible

Metcon

Metcon (Time)

45 cals on the assault bike

Then

21-15-9

Ring rows

Ring dips

Accessory Work

Dumbbell/KB Shrugs (3 X 10 )

Heavy as possible