08/30/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

Open hips back

1 minute child pose

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats + 1 squat clean (barbell)

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean Complex (One complex every 2 minutes for 14 minutes )

1 squat clean + 1 hang squat clean
Work up as you feel

Metcon

Metcon (Time)

Run 400 meters

Row 300 meters

Run 200 meters

50 double unders

Rest 2 minutes

3 rounds

Accessory Work

Dumbbell/KB Shrugs (3 X 8 + 10-20 second hold at top of last rep )

Heavy as possible