12/15/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/15/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Hamstring stretch down alternating legs

2 rounds

5 deadlifts + 5 good mornings (barbell)

2 rounds

Weightlifting

Deadlift (1 X 8, 1 X 6, 4 X 4 )

Work up each set to as heavy as possible for the day

Metcon

Metcon (Time)

21 calorie on the rower

15 WB sit-ups #20/14

9 deadlifts

#155/110, #205/145, #255/180

3 rounds
*deadlift weight increases each round

RX+

Sit-ups #30/20

Deadlifts #225/155, #275/190, #325/225