04-01-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2 Minutes:

– Wrist Hinges & Yoga Push-ups

then 5 Rounds (workout warm-up):

30 Double Unders or :30s of D/U

1 Wall Walk or 3-5 HSPU

Mobility:

– Banded or Buddy Front Rack

– Ankles

Specific Warm-up:

Front Squat

1 x 5 @ 50%

1 x 5 @ 60%

1 x 3 @ 70%

1 x 1 @ working weight

Weightlifting

Alternating On the Minute x 12:

Odd Minutes: 1 Front Squat @ 79-82% of 1RM

Even Minutes: 3 Back Squats

Front Squat (Stamina @ 79-82&)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200m Med-Ball Run

R1 – 20 Push-ups | R2 – 12 DB Chest Press (30/20kg)

10 Pull-ups (Rx+ C2B)

Posted in: WOD