07/21/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/21/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 push-ups

3 rounds

Weightlifting

Front Squat (4 X 4 )

Work to a heavy

Metcon

5 HSPUs- ruckus athletes must do deficit

5 pull-ups- ruckus athletes must do C2B

3 rounds

10 C&J #135/105

5 HSPUs

5 pull-ups/C2B

3 rounds

10 C&J

5 HSPUs

5 pull-ups/C2B

10 C&J

Metcon

2 legless rope climbs/legs

KB farmer carry down and back- heavy as possible

10 minute AMRAP

Accessory Work

50 plyo push-ups

50 ab mats

50 KB swings- weight you can move efficient