12/22/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/22/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 walking lunges

2 rounds

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

Add weight X 2

Weightlifting

Back Squat (1 X 6, 1 X 4, 2 X 2, 1 X 4, 1 X 6)

Work up as you feel

Bench Press (1 X 6, 1 X 4, 3 X 2 )

Work up as you feel

Metcon

Metcon (Time)

30 deadlifts #155/110

30 HSPUs

20 deadlifts #205/140

20 HSPUs

10 deadlifts #255/180

10 HSPUs
RX+

Deficit HSPUs #55/35

Accessory Work

Weighted Russian Twists (3 X 20)