03-07-2017

YiQi – CrossFit

Warm-up

3 rounds:

10×10 m shuttle runs

5 burpees

10 PVC pass throughs

July ’17 Fitness Challenge (AMRAP – Reps)

AMReps in 3 minutes:

Ascending ladder 1-2-3-4-5… of

Push ups

Air Squats
Note height if push ups done from an elevated surface; use same height when repeating workout.

Gymnastics

5 rounds:

30 seconds push ups, 30 seconds rest

30 seconds DUs, 30 seconds rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

3 power cleans (61/43 kg)

6 front squats (61/43 kg)

12 sit ups
Power cleans at ~65%1RM; same weight for the front squats.

Posted in: WOD