09/17/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/17/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Open hips back

30 second wrist stretch

2 rounds

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 3 )

Work to a heavy

Gymnastics

Strict + C2B + Pull-up Complex (2 complexes )

3 strict pull-ups + 6 C2B + 12 pull-ups
Use the least amount of resistance as possible while doing the complex unbroken

Rest as needed between sets

Log scaling option used in the comments to track your progress

Metcon

Metcon (Time)

Alternating

1 minute ME calories on the rower

1 minute ME burpees over the rower

Alternating until you have rowed 100 calories and completed 100 burpees over the rower. Once one movement is completed you no longer have to alternate. Complete your remaining reps

Accessory Work

Crunches (150 reps )