12/18/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/18/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Deadlift (7 X 3)

Work to as heavy as possible

Metcon

Metcon (Time)

30 renegade rows #50/35

15 T2B

3 rounds

Each row is a rep
Scaled option-

30 modified weight rows

15 hanging leg raises

3 rounds

Accessory Work

Box Dips (4 X 5-10 reps )

5-10 second hold at the beginning and end of each set

Rest 90-120 seconds between sets