04/12/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 squat lunges

30 second wrist stretch

3 deadlifts + 3 stright legged deadlifts (barbell) + 7 back extensions

Add weight X 2

Deadlifts working up to 50% for the weightlifting

Weightlifting

Deadlift (Singles every 30 seconds for 10 minutes)

Work at 50% for the 10 minutes

Do not exceed 50%

Metcon

Metcon (AMRAP – Reps)

Minute 1 – 10 calories assault bike

Minute 2 – 10 russian KB swings #70/53

Minute 3 – 30 dubs

Minute 4 – 2 rope climbs

5 rounds
All RX will be 260 reps

Accessory Work

Dumbbell/KB Shrugs (3 X 12)

Rest 90 seconds between sets