10/23/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/23/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 hollow rocks on the bar

2 rounds

5-3 count down 3 count up front squats X 2

Add weight each set if possible

20 second front rack hold + 2 front squats X 2

Keep adding weight if possible

Work on keeping your structure

Weightlifting

Front Squat (7 X 3 )

Work to a heavy for the day

Metcon

Metcon (Time)

100/80 cals on the rower

Then 6 rounds

5 front squats #135/95

10 HSPUs

20 sit-ups
RX+

Front squats #155/110

Deficit HSPUs #55/35

Accessory Work

45 ring dips