09/28/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/28/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

10 3 count pvc strict press

10 air squats

2 rounds

Weightlifting

Single Arm Dumbell Z Press (3 X 10 each arm)

Work to a heavy for the day. Switch to KB if more weight is needed.

KB Deadlift (3 X 12)

Double handed KB

Metcon

Metcon (Time)

Run 400

40 dubbs

10 tuck ups

10 air squats

6 rounds

Accessory Work

ME Ring rows- 3 count up and 3 count down X 3