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