12/06/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/06/2017

Yellowstone CrossFit – CrossFit

Warm-up

20 chain breakers

30 seconds thread the needle (right side)

30 seconds thread the needle (left side)

30 seconds wrist stretch

2 rounds

5- 3 count up 3 count down strict press (barbell)

Add weight and repeat

Weightlifting

Shoulder Press (2 X 6 )

*strict press

Heavy as possible for the day

Push Press (3 X 6 )

Heavy as possible for the day

*after your last set do some warm up sets for the metcon

Metcon (Time)

18-15-12-9

Bench press #135/95

Knees to elbows

Accessory Work

Slam Ball Over The Shoulder ( 3 minutes ME )

Heavy as possible