11/14/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/14/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 walking lunges

5 russian baby makers

2 rounds

5- 3 count down 1 count up front squats (barbell)

Then 2 X 3- 3 count down 1 count up front squats adding weight

Weightlifting

Front Squat (4 X 3 @65%, 4 X 2 @75%, 4 X 1 @80+%)

Every 90 seconds

*singles add weight based on how you feel

Metcon

Metcon (Time)

18 cal row

9 thrusters #95/65

9 handstand push-ups

5 rounds
RX+

Thrusters #115/80

Deficit HSPUs #55/35

Gymnastics

Push-ups (3 X ME Rest 60 seconds )

*plyo #55/35

*scale if needed/regular push-ups/assisted push-ups

Accessory Work

20 tuck ups X 3

Rest 1 minute between sets