04/03/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/03/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 bowler squats each leg

5 air squats

1 minute frog position

2 rounds

5 barbell squats + 5 barbell speed squats

Add weight and repeat

Back squats working up to 70-80% to start the EMOM

Start at this percentage and do not exceed 80% during the EMOM

Weightlifting

Back Squat (Singles EMOM for 12 minutes )

Work at 70-80% for 12 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

5 single arm DB push press #50/35 (right)

5 single arm DB push press #50/35 (left)

10 ring dips

10 minutes
RX+ Strict Ring Dips

Accessory Work

Tuck Ups (100 reps )