1.20.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.20.17

Yellowstone CrossFit – CrossFit

Warm-up

1. Tic-Tac-Toe. Split up into two groups and use the 5lb. and 2.5 lb. weights.

2. 3 rounds: 15 Glute bridges and 10 Hollow Rocks.

Weightlifting

Deadlift (2×10 @ 70% +10lbs)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.