1.19.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.19.17

Yellowstone CrossFit – CrossFit

Warm-up

Pizza game with Ab Mats. Each person holds an abMat and tries to knock everyone else’s mats off their hands. The last person still holding their mat is the winner! Some ideas…

round 1 = 10 air squats and jump back in.

round 2 = 5 push ups and jump back in.

round 3 = hold with your left hand, 5 burpees and jump back in

round 4 = last dude/lady standing, once yours falls you are done!

Weightlifting

Do a max effort set of bench press with 80% of your bodyweight then immediately do a max effort set of strict pull-ups. Wait 2-3 minutes and repeat for 4 sets

Bench Press (4xME @80% of bodyweight)

Pull-ups (4xME)

Metcon

Metcon (AMRAP – Reps)

2 min. AMRAP

10 SDHP (#95/65)

10 Bar-facing Burpees

rest 4 min.

2 min. AMRAP

10 SDHP (#95/65)

10 Bar-facing Burpees

rest 4 min.

2 min. AMRAP

10 SDHP (#95/65)

10 Bar-facing Burpees
This is a sprint, you have to move fast! We will Redline, get the chance to recover and repeat!

https://www.youtube.com/watch?v=-fN5mAxOLSA&sns=em