04/19/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 air squat lunges

1 minute frog pose

2 rounds

3 count down + 1 count up + 3 fast back squats (barbell)

Add weight X 2

Weightlifting

Back Squat ( 6 X 2)

Work up as you feel working to a heavy for the day

Metcon

Metcon (Time)

20 sumo deadlift high pulls #75/55

20 strict press #75/55

20 back squats #75/55

2 rounds

Then

100 meter walking lunges

Then

20 sumo deadlift high pulls #75/55

20 strict press #75/55

20 back squats #75/55

2 rounds

Accessory Work

Weighted Russian Twists (3 X 30)

Rest 1 minute between sets