10/25/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/25/2017

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

15 foot handstand walk/30 handstand hold (nose against the wall)

2 rounds

5- 3 count hold in the bottom front squats X 2

Starting with weight and then adding weight

Weightlifting

Front Squat (3 X 7)

Work to as heavy as possible for the day

Thruster (3 X 3 )

Work to as heavy as possible

*from rack

Metcon

Metcon (Time)

Row 500 meters

50 burpees

Run 500 meters

50 walking lunges

Row 500 meters

50 push-ups

Run 500 meters

50 air squats
RX+

Vested

Accessory Work

10 DB bent over rows (each arm)-heavy as possible X 3

10 DB straight legged deadlift X 3