08/23/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/23/2017

Yellowstone CrossFit – CrossFit

Warm-up

30 second handstand holds or 30 seconds ME free standing handstand practice depending on level

15 second L-sit hold + 5 L sits

5 air squats with 3 second count hold in the bottom

3 rounds

Weightlifting

Back Squat (3 X 10)

Increase weight each set if possible. Work to a heavy for the day.

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
#95 RX for women

Accessory Work

Row 1k

3 X 3-5 strict underhand grip pull-ups with a 3 second hold at the top