10/04/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/04/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on bar

5- 3 count down 3 count up back squats (barbell)

1 minute child pose with shoulders

2 rounds

Add weight then 5- 3 count in the bottom pause squats

Weightlifting

Back Squat (1 X 6 @70%, 2 X 3 @80%, 6 X 1 @90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

21 cals rower

21 air squats

21 T2B

21 push-ups

21 minutes
RX+

Vested

Accessory Work

7 underhand grip pull-ups X 3