08/10/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/10/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

Open hips up back

5 squat lunges

1 minute child pose

2 rounds

3- 1 1/4 front squats X 3

Weightlifting

Front Squat (4 X 6)

Work to a heavy for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

1 minute wall sit

12 knees to elbows

12 deadlifts #135/95

12 alternating lunges

12 bar facing burpees

18 minute AMRAP
Wall sits- if you come off the wall or come above 90 degrees the time stops. 1 minute cumulative

Accessory Work

Weighted Russian Twists (4 X 20 )

Rest 1 minute between sets