06/21/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/21/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

1 minute child’s pose

2 rounds

Front Squat warm up working up to 65%

Weightlifting

Front Squat (4 reps every 2 minutes for 14 minutes)

Work between 65-75% for the 14 minutes

Bench Press (3 X 7)

As heavy as possible

Metcon

Metcon (Time)

10 wall balls #20/14

Rest 1 minute

10 rounds
Fight to go below parallel even if it is uncomfortable. Fight to go unbroken as many sets as possible.

Accessory Work

Sit-ups (100 reps)