05/01/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/01/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

Open hips back down

5 air squat lunges

2 rounds

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

Add weight X 2

Back squats working up to 75% for the weightlifting

Weightlifting

Back Squat (Singles every 90 seconds for 18 minutes )

Work between 75-85% for the entire 18 minutes

Metcon

Metcon (Time)

24 push-ups

16 wall balls #20/14

8 T2B

4 rope climbs

5 rounds

Accessory Work

Scissor Kicks (3 X 30 )

Rest 1 minute between sets