04/25/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/25/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Side shuffle down

Side shuffle back

3 air squats + 3 squat jumps

5 cossack squats each leg

2 rounds

3-3 count down 1 count up back squats (barbell)

Add weight X 2

Weightlifting

Back Squat (1 X 8, 1 X 6, 1 X 4, 1 X 2, 1 X 4, 1 X 6, 1 X 8)

Work for good reps more so than working for weight

Work on efficiency and positioning

Work up as you feel

Metcon

Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here
If not able to do ring dips bench or box dips

Accessory Work

Dumbell Curls (3 X 16)