12/18/201 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/18/201

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

5 russian baby makers

10 jumping lunges (each jump counts)

2 rounds

5-2 count pause in the bottom back squats (barbell)

Add weight and repeat X 2

Weightlifting

Back Squat (1 X 4, 2 X 3, 10 X 1)

Work up to as heavy as possible for the day

Metcon

Metcon (Time)

50 wall balls #20/14

10 ring muscle ups

40 wall balls

10 ring muscle ups

30 wall balls

10 ring muscle ups

20 wall balls

10 ring muscle ups

10 wall balls

10 ring muscle ups
*if you don’t have ring muscle ups do bar muscle ups/C2B/Strict/Pull-ups…based on your level.

Accessory Work

Tuck Ups (1 minute ME X 3 )

Rest 1 minute between sets