07/16/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/16/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cal sprint on assault bike

5 squat lunges

5 push-ups

5 minute AMRAP

3- 1 1/4 back squats X 2

3- fast back squats X 2

Use weights that will warm you up for the back squat weightlifting

Weightlifting

Back Squat (1 X 8, 4 X 4, 1 X 8 )

Work up to a heavy for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

Run 1000 meters then with the remainder of the time:

40 dumbbell step overs “24/20 #50/35

20 T2B

40 sit-ups
*Run is the buy in to the AMRAP

Accessory Work

Dumbbell/KB Shrugs (3 X 8 + 20 second hold at the top of the last rep )

Heavy as possible