07/31/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/31/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cals assault bike

5 burpees

3 L-sit

3 rounds

Weightlifting

Bench Press (1 X 7, 1 X 5, 4 X 3)

Work to a heavy

Metcon

Metcon (Time)

60 calories on the rower

60 plank up downs

60 alternating lunges

30 calories on the rower

30 plank up downs

30 alternating lunges

15 ring muscle ups
*Plank up down description* Start in plank position with forearms on the floor. One arm at a time going up to the push-up position. Then one arm at a time back down to the starting position. This equals one rep.

Bar muscle ups if not ring

Ring progression. Focus on shooting through the rings and focus on the dip.

If not to the ring progression yet do 15 ring rows + 15 dips

RX+ Vested

Accessory Work

Dumbbell/KB Shrugs (6 X 4)

10 second hold at top to start and 10 second hold at the top of the last rep