12/11/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch (5 X 1 @75%, 5 X 1 @85%+)

0-6 minutes single every 90 seconds @75%

8-16 minutes single every 2 minutes @85%+

Metcon

Metcon (Time)

30 calories on the rower

15 ring dips

5 rounds
Scaled option-

20 calories on the rower

10 banded ring dips

5 rounds

RX+ strict ring dips

Accessory Work

GHD Hip Extensions (3 X 15)

Rest as needed between sets