6.1.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

6.1.17

Yellowstone CrossFit – CrossFit

Warm-up

10 Cal Assault Bike

15 Banded Lat Pull-back (Integrated Rehab – orange band)

10 Cal Assault Bike

15 Front Rack Overhead Press with Band/PVC (Integrated Rehab)

Weightlifting

Push Press (7×3 )

From the rack. Work to a heavy for the day.

Ring Rows (7×3)

Slow and controlled. Hold at the top for 3 seconds. Don’t worry about the score.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 3 min:

3 Ring MU

5 Squat Snatches (#95/65)

7 Burpees

rest 1 min.

*repeat 5 times
If you can do Bar MU, that would be the first choice for modifying the workout. Otherwise, do 3 strict dips (banded if needed). Each of these rounds is a sprint, try to get through the work as quickly as possible.