5/11/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

5/11/17

Yellowstone CrossFit – CrossFit

Warm-up

EMOM x 5 min:

9 Glute Bridges

7 jumping squats

5 hollow rocks

Goal is to get your butt and core ready to squat quickly to give you enough time to find your heavy squat for today before the workout, which will be long, and awesome:)

Weightlifting

Back Squat (20 minutes to work to a 1RM)

Metcon

Metcon (Time)

For Time:

21-15-9

Assault Bike for Cals

KB Swings (#53/35)

Then:

18-12-6

Row for Cals

Burpees over Rower (lateral)

Then:

12-9-6

Squat Cleans (#155/105)

HSPU