06/22/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/22/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

10 walking lunges

2 rope climbs

3 rounds

Weightlifting

Thruster (1 X 20 #75, 1 X 10 #95, 1 X 5 #115, 1 X 5 #135, )

Rest 90 seconds between sets

Metcon

Start with 5 rope climbs

Then 3 rounds of

10 WBs #20/14

10 cals assault

Finish with 5 rope climbs

Accessory Work

50 ab mats

20 single arm dumbbell press each arm X 3