10/03/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/03/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 200 meters

5 squat lunges

10 cossack squats

1 minute thread the needle each arm

1 minute wrist stretch

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 2)

Work to a heavy

Metcon

Metcon (Time)

12 calories on the rower

4 ring muscle ups

10 rounds
Scaled option for ring muscle ups

Strict pull-ups/banded strict pull-ups/ or jumping pull-ups

Accessory Work

Sit-ups (120 reps)