07/02/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of shuttle runs down and back

30 seconds of side shuffle down and back

5 squat lunges

2 rounds

Back Squats working up to 60%

Weightlifting

Back Squat (1 minute ME X 4)

Work for the entire minute even if you are not squatting fight to not rack the bar for the entire minute.

Rest for three minutes between sets

Work between 60-70% for all 4 sets but use the same weight all sets.

Metcon

Metcon (AMRAP – Reps)

3 T2B

3 box jump overs 30″ male and female (regional standard)

6 T2B

6 box jump overs

9 T2B

9 box jump overs……. increase by 3’s each round

9 minute AMRAP

Rest 3 minutes

3 minute AMRAP

30″ box jump overs male and female

(Regional Standard)
Your score is both AMRAP’s combined

Accessory Work

Weighted Russian Twists (3 X 30)

Rest 1 minute between sets