12/03/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/03/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 2 to warm up for back squats

Weightlifting

Tempo Back Squats (3 X 3 @65%, 3 X 2 @75%)

3/3/1 tempo back squats
3 count down, 3 count in the bottom, 1 count up

*Stick to the tempo count over weight percentage

Have your partner count for you

If you can’t stick to the tempo count at the percentages drop weight and stick to the count

Metcon

Grinder (Time)

10/7 calories on the rower

10 dumbbell box step overs #50/35

Rest 1 minute

10/7 calories on the rower

20 dumbbell box step overs #50/35

Rest 2 minutes

5 rounds

*35 minute time cap*
Scaled option- modified weight on step overs

Accessory Work

GHD Hip Extensions (3 X 10)