06/27/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of shuttle runs

30 seconds of side shuffle down back

1 minute thread the needle each arm

2 rounds

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

Add weight X 2

Weightlifting

1 and 1 Quarter Front Squat (5 X 2)

Work up as you feel warming up your legs for snatch

Squat Snatch (5 X 1)

Work up as you feel. Working speed and technique

Metcon

Metcon (Time)

30 calories on the rower

30 pull-ups

30 handstand push-ups

15 calories on the rower

15 pull-ups

15 handstand push-ups
RX+

C2B pull-ups

Strict handsands

Accessory Work

Scissor Kicks (125 reps )