10/09/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/09/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

Jog down

Open hips back

2 rounds

5- 3 count down 3 count up front squats

2 rounds

Add weight if possible

Weightlifting

Front Squat (8 X 2 )

Work to a heavy

Push Jerk (3 X 4 )

Work to a heavy

Metcon

Metcon (Time)

30 DB walking lunges #50s/35s

30 cal rower

30 dubbs

30 box jump overs 24/20

30 sit-ups with WB #20/14

2 rounds
Sit-ups

WB most go overhead and then touch feet on the way up breaking 90 degrees

RX+

Lunges #70s/50s

Box jumps 30/24

Accessory Work

5 underhand grip pull-ups with 3 count descent

10 dumbbell hammer curls (each arm)

3 rounds