11/08/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (1 X 10, 1 X 6, 1 X 4, 2 X 2, 1 X ME)

10 reps @ 50-60%

6 reps @ 60-70%

4 reps @ 70-80%

2 reps @ 80-90%+

Max effort @ 80%

Metcon

Metcon (Time)

40 calories on the assault bike

20 single arm dumbbell push press #50/35

40 toes to bar

20 single arm dumbbell push press #50/35
For the Single-Arm Dumbbell Push Press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other DB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Accessory Work

Planks (30-60 seconds front, side, and side X 3 )

Rest 30-60 seconds between sets