1.23.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.23.17

Yellowstone CrossFit – CrossFit

Warm-up

5 min. of work…

4 Turkish Get-Ups (#35/18)

8 Med Ball Cleans (#20/14)

12 Banded Pull-Downs

Then:

Handstand Work

Level 1 = Accumulate 45 sec. handstand hold with tight core, feet together, shoulders active.

Level 2 = 10 handstand negatives (3 sec. down) kicking up into a solid position each time.

Weightlifting

Hang Snatch (1 Rep max hang snatch)

20 minutes to work up to a 1 RM hang snatch.

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters (#95/65)

C2B Pull-ups
Meet Frances, Fran’s bigger, meaner sister:)