2.6.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

2.6.17

Yellowstone CrossFit – CrossFit

Warm-up

Musical Med-balls: If you get out, still join into the movement of the round, just stand to the side.

round 1 = lunges

round 2 = hop on one foot

round 3 = burpee jump

round 4 = duck walk

etc…

Weightlifting

Overhead Squat (5×3 @ 60% – 3 second pause in the bottom)

Again this week working on good positioning overhead and stability in the bottom of the squat. Only add weight if you feel you are maintaining good form. Ask a coach to watch you if you are unsure.

Metcon

Metcon (Time)

For Time:

40 DU

40 WB (#20/14)

rest 3 min.

30 DU

30 WB (#20/14)

rest 2 min.

20 DU

20 WB (#20/14)

*Penalty for dropping/stopping during a round of WB is 20 burpees for each stop. Complete the burpees after each round of WB before you start your rest time for that round.