09/06/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/06/2017

Yellowstone CrossFit – CrossFit

Warm-up

20 second handstand hold + 2 HSPUs/if you can not do HSPUs do a negative as slow as possible after your hold. Use an ab mat to be safe.

10 single leg box step ups (each leg)

2 rounds

Weightlifting

Front Squat (7 X 3 )

Work to a heavy for the day

Metcon (Time)

Run 100

10 front squats #75/55

10 pull-ups

10 box jump overs 24″/20″

10 KB swings #70/53

Run 200

20 front squats

20 pull-ups

20 box jump overs

20 KB swings

Run 300

30 front squats

30 pull-ups

30 box jump overs

30 KB swings

Accessory Work

60 ab mats

30 dips