09/19/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of shuttle run

30 seconds of side shuffle

30 seconds of high knees

1 minute child pose

2 rounds

5-1 1/4 Front Squats X 2

Weightlifting

Front Squat (5 X 2)

Work to a heavy

Gymnastics

Rope Climb (7 minutes of skill work )

Log the amount of rope climbs completed.

Work on efficiency up and down the rope rather than number of reps

Metcon

Metcon (AMRAP – Rounds and Reps)

4 pull-ups

2 squat cleans #135/95

12 minutes
RX+

C2Bs

Squat cleans #165/115

Accessory Work

Tuck Ups (10 X 10 )

Rest 30 seconds between sets