1/11/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1/11/17

Yellowstone CrossFit – CrossFit

Warm-up

Stations are 1 min. each, 2 rounds.

#1 – Box Sit Rope Climb

#2 – kipping pull up progression day 3 – Pull to Hollow using Lats (w/barbell)

#3 – Double Under practice

#4 – Air Squats

#5 – Mobility – use light plates or dumbells and do slow shoulder press.

Metcon

Metcon (Time)

5 Rounds for Time:

15 pull-ups

20 Front Rack Lunges (#95/#65)

25 AbMats

RX+

15 C2B

20 Overhead Lunge (#95/#65)

25 Weighted AbMat (#20/#14)

Weightlifting

Power Clean (3×6@75% 1RM)

Every 2 minutes 6 TNG power cleans at 75% of your 1RM