11/10/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/10/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Open hips back

6 Russian baby makers

5-3 count down 3 count hold 3 count up back squats (barbell)

2 rounds

Every 2 Minutes Back Squats (10 X 2 @75%)

Work up to your weight and then start

Metcon (AMRAP – Rounds and Reps)

24 cal row

24 hang power clean

24 push press

24 back squats

24 minutes
*start with an empty bar on round one. After the completion of each round increase weight by #30/20.

Example:

Round 1 #45/35

Round 2 #75/55

Round 3 #105/75…

Accessory Work

30 second leg holds + 10 tuck ups X 4