Yellowstone CrossFit – CrossFit
Warm-up
5-10 minute coaches warm up
Weightlifting
Bench Press (3 X 7)
Work up to as heavy as possible
Try to increase weight each set
Rest as needed between sets
Metcon
Metcon (Time)
50 push press #95/65
50 sit-ups
30 push press #115/80
30 sit-ups
20 push press #135/95
20 sit-ups
Accessory Work
Dumbbell/KB Shrugs (50 reps )
Heavy as possible
Least amount of breaks as possible