10/06/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/06/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 single leg step ups (each leg)

2 rounds

5 – 3 count down 3 count up squats (barbell)

30 seconds child pose with shoulders

5 – 3 count down 3 count up squats (add weight if possible

30 seconds child pose with shoulders

Weightlifting

Back Squat (3 X 7 @70%+)

Work up if possible with still maintaining the rep scheme

Bench Press (3 x 5 )

Heavy as possible

Metcon

Metcon (Time)

21-15-9

Deadlifts #225/155

Box jump overs #24/20

HSPUs

20 russian twists with WB #20/14 after the round of 21 and 15

Accessory Work

10 calf raises on a plate (each leg)

7 strict pull-ups

3 rounds