07/11/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of shuttle runs

30 seconds of side shuffles

5 bowler squats each leg

1 minute child pose

2 rounds

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

Add weight X 2

Weightlifting

Front Squat (1 X 4, 6 X 2, 1 X 4)

Work up to a heavy

Metcon

Metcon (Time)

30 calories on the rower

3 rope climbs

30 alternating dumbbell snatch #50/35

3 rope climbs

30 knees to elbows

3 rope climbs

30 alternating dumbbell clean and jerks #50/35

3 rope climbs

30 calories on the rower
RX+

Legless rope climbs

Accessory Work

Tuck Ups (60 reps )