1.24.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.24.17

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

Front Squat (3 x 6 @ 80% of 1RM)

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Overhead Squats (#135/95)

*between each set of Overhead Squats complete 30 DU.