06/05/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 cossack squats each leg

20 sumo squat hold

10 hollow rocks on the bar

2 rounds

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

Add weight X 2

Weightlifting

Front Squat (2 X 5, 2 X 4, 2 X 3, 2 X 2, 2 X 1)

Work up to a heavy

Metcon

Metcon (Time)

Row 1000 meters

30 front squats #45/35

15 bar muscle ups
Progression 1:

Banded Bar Muscle Ups

Progression 2:

15 Strict Pull Ups/Strict Banded + 15 Dips

Accessory Work

Tuck Ups (3 X 30)

Rest 1 minue between sets