11/20/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/20/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

10 walking lunges

2 rounds

3- 3 count down 1 count up back squats (barbell)

Adding weight and repeat X 2

Weightlifting

Back Squat (1 X 6 @55%, 1 X 4 @65%, 5 X 3 @75%, 1 X ME )

Every 2 minutes

*ME set is 75% minus 30 lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

5 pull-ups

10 push-ups

15 alternating lunges

20 calorie row

25 minutes
RX+

Vested

Accessory Work

10 sit-ups

10 tuck ups

10 crunches

Rest 1 minute

4 rounds