1/13/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1/13/17

Yellowstone CrossFit – CrossFit

Warm-up

Stations are 1 min. each, 2 rounds.

#1 – Box Sit Rope Climb

#2 – kipping pull up progression day 5 – kipping practice on box

#3 – Double Under practice

#4 – Air Squats

#5 – Mobility –

Weightlifting

Overhead Squat (Find 1RM overhead squat)

Metcon

Metcon (AMRAP – Reps)

2 Rounds for Reps:

(2 min. at each station)

#1 – Wall Balls (#20/#14)

#2 – Push Press (#95/#65)

#3 – Burpees

#4 – Rope Climbs (each 1 = 3 reps)

#5 – Calorie Row

#6 – Rest