05/21/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/21/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Open hips back

5 russian baby makers

Crossover symmetry

2 rounds

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

Add weight X 2

Weightlifting

Front Rack Hold + Front Squat Complex (20 second front rack hold + 3 front squats X 5)

Metcon

Metcon (Time)

30 Thrusters #45 for males and females

4 rope climbs

20 thrusters #45 for males and females

3 rope climbs

10 thrusters #45 for males and females

2 rope climbs

Accessory Work

Weighted Russian Twists (3 X 30)

Rest 1 minute between sets