01-12-2017 CF

YiQi – CrossFit

Warm-up

2 Rounds of :30 sec each movement (slow and controlled):

Air Squat

Toy Soldiers

Clock Lunges

Dead Bugs

Single Leg Glute Bridge (left first round / right second)

Mobility

1 – Lacrosse Ball Glute Smash x 1 min/butt cheek

2 – Banded Pigeon Pose x :45 sec/leg

Weightlifting

E3MOM x 4 Rounds (12 min):

1 – 8 Back Squats @ 70% 1RM

1a – 12 – 15 Standing KB Calf Raises

Back Squat (4 x 8)

E3MOM x 4

Back Squat x 8 reps @ 70%

(0:00, 3:00, 6:00, 9:00…etc)

Metcon

Metcon (Time)

AMRAP 15 min:

15 Air Squats

10 Push-ups

5 Toes-to-Bar / Hanging Knee Raises

*Every 5 minutes 200m Run
– Start with a 200m Run

Rx+ – Sandbag Run (20/15kg)

*If someone passes you after the turn around spot on the run, you owe them 5 burpees at the end of the MetCon

Posted in: WOD