12/07/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Tempo Back Squats (3 X 3 @65%, 5 X 1 @80%+)

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

Metcon (AMRAP – Rounds)

15 pull-ups

80 foot walking lunges

15 sit-ups

1 rope climb

18 minutes
Scaled option-

15 jumping pullups

80 foot walking lunges

15 sit-ups

3 scaled rope climbs

Accessory Work

Dumbbell/KB Shrugs (50 reps )

Heavy as possible