10/08/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 2

2- 2 count in the bottom pause back squats X 2

Weightlifting

Back Squat (5 X 1 )

Work up to as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

25 foot walking lunges

10 toes to bar

10 pull-ups

25 foot walking lunges

10 burpees

16 minutes
Scaled option

25 foot walking lunges

10 hanging knee raises

10 jumping pull-ups

25 foot walking lunges

10 burpees

RX+

Dumbbell walking lunges #50/35 *open standard* DBs on shoulders

C2B pull-ups

Accessory Work

Oblique Crunches (50 each side )

Sit-ups (50 reps )