03/30/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/30/2018

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

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

Accessory Work

Tuck Ups (100 reps )