12/14/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/14/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

5 russian baby makers

1 minute thread the needle (right)

1 minute thread the needle (left)

1 minute wrist stretch

2 rounds

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

Add weight and repeat X 2

Weightlifting

Front Squat (5 every 90 seconds for 9 minutes )

*work at 50-60%

*work on breathing, positioning, and form

Metcon (AMRAP – Reps)

1 minute ME cals assault bike

1 minute ME box jump overs “24/20

1 minute ME dubbs

1 minute ME KB holds (both hands) #70/53

4 rounds
*KB holds is your rest time. Work on controlling your breathing.

*each KB drop in the minute is minus one rep from your score. If dropped you can not drop for more than 5 seconds before you have to pick them back up.

Accessory Work

L-Sit (4 X 7 )

Rest 90 seconds between sets