9/13/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

9/13/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on the bar

10 DB front lateral raises

10 DB side lateral raises

3 rounds

Weightlifting

Front Squat (10, 8, 6, 4, and 2)

Work up each set if possible working to a heavy for the day

Metcon (Time)

1 round of “Barbara”

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

Rest 2 minutes

5 rounds of “Cindy”

5 pull-ups

10 push-ups

15 air squats

Rest 2 minutes

1 round of “Barbara”

20 pull-ups

30 push-ups

40 sit-ups

50 air squats
*sit-ups upper body must come up and break 90 degrees

Push yourself on all working rounds because you will get rest to recover.

RX+

C2B

Plyo-Pushups #35/55

Front Rack Squats #45/35

Metcon

Accessory Work

Run 600

Rest 2 minutes

Run 400

Rest 1 minute

Run 200