09/26/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/26/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 200 meters

Hamstring kicks down

Open hips back

10 cossack squats

10 bowler squats each leg

10 russian baby makers

10 chain breakers

5- 1 1/4 back squats X 2

Weightlifting

Back Squat (5 X 2 )

Work to a heavy

Metcon

Metcon (Time)

100 air squats

4 rope climbs

75 air squats

3 rope climbs

50 air squats

2 rope climbs

25 air squats

1 rope climb

Accessory Work

Metcon (Time)

Run 400 meters + 55 sit-ups