1.26.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.26.17

Yellowstone CrossFit – CrossFit

Warm-up

3 rounds:

10 Goblet Squats with KB

10 KB Swings

Then Handstand Work:

Level 1 = Accumulate 45 sec. handstand hold

Level 2 = 10 handstand negatives (3 sec. down, kicking up every time)

Weightlifting

Do a set of max effort bench press at 85% of your bodyweight followed immediately by max effort set of strict pull ups. Rest 2-3 minutes.

Bench Press (4x ME bench press at 85% of your body weight )

Pull-ups (4 x ME strict pull ups)

Metcon

Metcon (3 Rounds for time)

3 rounds for times:

40 unbroken Wall Balls(#20/14)

rest 4 min. between efforts

*20 burpee penalty every time the Wall Ball drops or you break. Burpees will be done after you complete the 40 WB. Your time for that round would be the time you finish both the WB and the burpees.
Stick with us on this one! You are here getting stronger and fitter both physically and Mentally! This is like the sprint last week, you just need to go, try to turn off your brain telling you it hurts, you can do more than think!