09/29/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/29/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on the bar

5 push-ups

Front squat 30 second static hold in the bottom #45/35

3 rounds

Weightlifting

Front Squat (6, 2 X 3, 6 )

Work up as you feel. Work to finish with a heavier set of 6 then your first set of 6.

Metcon

Metcon (Time)

50 alternating DB step-ups #50s/35s

20 T2B

20 cals assault bike

15 T2B

15 cals assault bike

10 T2B

10 cals assault bike

5 T2B

5 cals assault bike

25 burpee box jump overs -regional standard
RX men and women

All step ups 20 inch box (each step counts)

Flip the box to finish

All burpee box jump overs 30 inch box (regional standard)

Accessory Work

10 DB curls- both arms same time

10 plyo push-ups

20 scissor kicks

3 rounds