04/16/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/16/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Side shuffle down

Side shuffle back

5 bowler squats each leg

5 cossack squats each leg

2 rounds

3 count down + 1 count up front squats (barbell)

Add weight X 2

Weightlifting

Front Squat (6 X 2 )

Work up to a heavy for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

Run 400 meters

4 front squats #135/95

8 burpee ring muscle ups

4 front squats #135/95

24 minutes
If it is to cold or dark to run in the morning row 500 meters

8 burpee bar muscle ups if not ring muscle ups

If not bar muscle ups ring progression with a dip- 8 burpees and then 8 ring progressions

No pull-ups

Accessory Work

Box Dips (30 seconds ME X 3 )

Rest 1 minute between sets