10/11/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/11/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

5 L-sits

1 minute child pose with shoulders

2 rounds

5- 3 count down, 3 count pause in bottom, 3 count up front squats

2 rounds

Add weight if possible

Weightlifting

Front Squat (3 X 8 )

Heavy as possible

Bench Press (3 X 5 )

Heavy as possible

Metcon (Time)

2 clusters #135/95

4 SOH #135/95

5 rounds

6 plyo push-ups #45/35

8 HSPUs

5 rounds

10 knees to elbows

12 WBs #20/14

5 rounds

Metcon

Accessory Work

12 DB bent over rows (each arm) X 3

12 ring dips X 3