10/27/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/27/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 hollow rocks on bar

10 L-sits

3 rounds

5- 3 count down 3 count hold in bottom 3 count up front squats X 2

Add weight if possible

Weightlifting

Front Squat (1 X @60%)

Work up to 60% and then do one ME set. ME means until failure. Push yourself.

Deadlift (3 reps @70% every 90 seconds for 9 minutes )

Work up weight to warm up before starting

Metcon

Metcon (AMRAP – Rounds and Reps)

30 wall balls #20/14

20 handstand push-ups

10 deadlifts #225/155

20 minutes

Accessory Work

100 meter DB overhead carry (each arm)-heavy as possible X 2