12/05/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/05/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 russian baby makers

5 single leg step ups (each leg) with a descent as slow as possible

2 rounds

3- 3 count down 1 count up back squats (barbell)

Adding weight repeat X 2

1 X 10 @50% working speed with no pause at top of squat

Weightlifting

Back Squat (EMOM doubles @70% for 10 minutes )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 wall balls #20/14

6 ring dips

6 minutes
RX+

Wall balls #30/20

*rest till 10 minutes

Metcon (AMRAP – Rounds and Reps)

24 alternating reverse lunges

24 T2B

24 HSPUs

12 minutes

Accessory Work

1000m Row (Time)

Max Effort 1000m Row
*underhand grip