04/11/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

Open hips back

Crossover symmetry

2 Rounds

1 strict press + 1 push press + 1 behind the neck strict press + 1 behind the neck push press (barbell)

Add weight X 2

Weightlifting

Shoulder Press (3 X 6)

Strict Press

Work up to a heavy

Push Press (3 X 6)

Work up to a heavy

Metcon

Metcon (Time)

1 minute wall sit (must be 90 degrees no hands on knees)

5 shoulder to overhead #115/80

5 box jump overs 24″/20″

10 devils press #35’s /20’s

5 box jump overs 24″/20 ”

5 shoulder to overhead #115/80

4 Rounds

Accessory Work

Weighted Russian Twists (100 reps)