11/30/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/30/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 hollow rocks on bar

1 minute child pose + 30 seconds of child pose with shoulders

2 rounds

Weightlifting

Bench Press (2 X 5, 2 X 3, 4 X 1 )

Work to a heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

2 ring muscle ups

15 air squats

2 ring muscle ups

10 push-ups

2 ring muscle ups

5 box jump overs “30/24

20 minutes
*if not ring muscle ups

bar muscle ups/C2Bs/pull-ups whatever level you are at

Accessory Work

Dumbbell/KB Shrugs (3 X 15 )

Heavy as possible

Sit-ups (100)

Least amount of sets as possible