05/15/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/15/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 calories on the assault bike

5 cossack squats each leg

30 second sumo squat

2 rounds

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

Add weight X 2

Weightlifting

1 1/4 Back Squats (6 X 2)

Work up to as heavy as possible without jeopardizing positioning. No wink.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 air squats

4 ring muscle ups

12 push-ups

4 sumo deadlift high pull #95/65

12 minutes
RX+

Sumo deadlift high pulls #135/95

Accessory Work

Farmer’s Carry (200 meters)

Heavy as possible