06/28/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/28/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals on the assault bike

20 chain breakers

20 shoulder rotations

20 reverse shoulder rotations

2 rounds

Weightlifting

Bench Press (1 X 8, 4 X 4, 1 X 8)

Work up to a heavy then drop weight for your last set of 8

*try to use a heavier weight on your last set of 8 than used on your first set

Metcon

Metcon (Time)

20 bench press #135/95

Run 800 meters

20 box jumps “24/20

20 KB swings #70/53

20 box jumps “24/20

20 KB swings #70/53

Run 800 meters

20 bench press #135/95

Accessory Work

Flutter Kicks (125 reps)