03/27/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 alternating bowler squats each leg

5 alternating Cossack squats each leg

20 second dead hang

2 rounds

3 count down 1 count up back squats (barbell)

Add weight and repeat

3 speed squats X 2 (add weight each time)

Weightlifting

Back Squat (5 back squats every 2 minutes for 10 minutes )

Work up as you feel

Metcon

Metcon (Time)

12 air squats

6 KB swings #70/53

3 ring muscle ups

10 rounds
Scaled if possible work the ring transition punching your head through + dip

Accessory Work

100 tuck ups