06/20/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/20/2018

Yellowstone CrossFit – CrossFit

Warm-up

40 second shuttle run

40 second walking lunges + 2 count stretch each leg

20 seconds of shoulder rotations (small circles to bigger)

20 seconds reversed

2 rounds

Back squat warm up working up to 75% for the weightlifting

Weightlifting

Back Squat (Doubles every 90 seconds for 15 minutes )

Work between 75-85% for the entire 15 minutes

Metcon

Metcon (Time)

30 T2B

30 sit-ups

30 burpee box jump overs “30 (regional standard)

30 sit-ups

30 T2B
RX+

Burpee Box Jump Overs “48

Accessory Work

Hammer Curls (3 X 12)

Heavy as possible