05/09/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Open hips back down

30 second sumo squat

2 rounds

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

Add weight X 2

Weightlifting

1 1/4 Back Squats (6 X 2)

Work up to a heavy without jeopardizing positioning

*WEIGHT IS NOT AS IMPORTANT AS MAINTAINING TENSION AND POSITIONING THE ENTIRE TIME. DRIVE THROUGH YOUR HEELS AND KEEP GLUTES ACTIVE. KEEP CHEST UP AND NO WINK

Metcon

Metcon (AMRAP – Reps)

1 minute of ME calories on the assault bike

2 minutes of ME rope climbs

3 minutes to run 200 meters

4 rounds
The time left in the 3 minutes after your 200 meter run is your rest time until the next round. The run is worth 1 rep.

RX+

Legless rope climbs

Accessory Work

Sit-ups (15 sit-ups EMOM for 5 minutes )