10/05/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/05/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

30 second overhead DB holds (both hands same time)

2 rounds

10 single arm DB Z press (each arm)

2 rounds

Weightlifting

Shoulder Press (4 X 3 )

Strict press

Work to a heavy for the day

Metcon

Metcon (Time)

40 dubbs

Run 400

40 dubbs

Rest 1 minute

2 rounds

20 cals assault bike

Run 200

20 cals assault bike

Rest 1 minute

2 rounds

10 WBs #20/14

Run 100

10 WBs

Rest 1 minute

2 rounds

Accessory Work

15 dumbbell curls- heavy as possible

10 ring rows

3 rounds