11/15/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/15/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (3 X 3)

Work up as you feel

Push Jerk + Split Jerk Complex (One complex every 2 minutes for 16 minutes )

Work at 70-80% for the entire complex

Metcon

Metcon (Time)

50 double unders

25 strict press #45/35

50 sit-ups

4 rounds
Scaled option-

75 singles

18 strict press #45/35

36 sit-ups

4 rounds

Accessory Work

Dumbbell/KB Shrugs (4 X 8 )

Heavy as possible

5-10 count hold at the top of the last rep