01-11-2017 CF

YiQi – CrossFit

Warm-up

3:00 – Lacrosse Ball Thoracic Spine

3 Rounds:

50 Skips

8 Air Squats

8 Yoga Push-ups

8 Ring Rows

Mobility

Banded Bully x :30 sec

Banded Front Rack x :30 sec

Banded Pull-aparts x 20 reps

Gymnastics

5 Rounds:

:30 Toes to Bar

:30 Rest

:30 Double Unders

:30 Rest

Toes-To-Bar (:30 ME)

– Record Max reps in 30 seconds

Double-Unders (:30 ME)

– Record max reps in :30 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes:

6 Strict Pull-Ups

9 Front Squats
Front Squat – Use 50% of 1RM

Pull-Ups – Use Banded Pull-up to Scale / Ring Row

*Record band color in notes

– Rx 61kg/43kg