11/22/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/22/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 air squat forward lunge

Sumo squat hold 30 seconds

2 rounds

3- 3 count pause in the bottom back squats (barbell)

Add weight and repeat X 2

Weightlifting

Back Squat (3 X 5 @65-75%)

Go off how you feel

Metcon

Metcon (Time)

Thrusters

Handstand push-ups

Assault bike cals

Narrow grip push-ups

Knees to elbows

Front squats

Underhand bent over rows

L-sits

#95/65

Round #1- 11 reps

Round #2- 22 reps

Round #3- 17 reps
RX+

#135/95

Deficit handstand push-ups