09/27/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/27/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on the bar

20 second handstand holds- nose to wall if possible

3 rounds

3 (5 count pause in the bottom) front squats

with weight

Weightlifting

Front Squat (4 X 3)

Work to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

6 minute AMRAP

21-15-9-6-3

Thrusters #95/65

Pull-ups

Rest 2 minutes

6 minute AMRAP

21-15-9-6-3

Wall balls #20/14

Push-ups

Rest 2 minutes

6 minute AMRAP

9-6-3

Thrusters #95/65

Pull-ups

Wall balls #20/14

Push-ups
RX+

Strict pull-ups

Plyo-push-ups

Accessory Work

30 second planks (front, right side, left side) X 2

15 DB front lateral raises (each arm) X 2

15 DB side lateral raises (each arm) X 2