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

12/12/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 walking lunges

1 minute wrist stretch

2 rounds

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

Add weight and repeat X 2

1 X 10 fast front squats (no pause at the top)

Weightlifting

Front Squat Doubles (Every 2 minutes for 20 minutes )

Work to a heavy for the day

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
RX for women #35

Accessory Work

Seated DB Z Press (3 X 8 each arm )

Heavy as possible