10/25/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym


Yellowstone CrossFit – CrossFit


5-10 minute coaches warm up

Barbell Seated Z Press (5 X 5)


Work up to a heavy

Skill Work

Metcon (AMRAP – Reps)

10 minutes of Rope Climb work
Work on efficiency. Work to cut down the number of pulls it takes you to climb to the top.

If you can rope climb work on getting some legless pulls and then climbing.

If you don’t have rope climbs work on pulling and wrapping your feet so you can get the technique down.


Metcon (Time)

100 burpees

20 double unders EMOM until you complete all the burpees
Start with burpees

Scaled options- 75 burpees and 40 singles EMOM or 50 burpees and 40 singles EMOM

Accessory Work

Sit-ups (100 reps )