14-05-2018 CrossFit YiQi

Announcements

BOOTCAMP – SCHEDULE CHANGES
for Tuesday & Thursday Evenings Only
6:00pm & 7:00pm (new times)

YiQi – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

10 Air Squats

10 2xKB Deadlifts

10 Sit-ups

5 Yoga Push-ups

Weightlifting

EMOM x 8

1 – DB Bench Press x 8-12 reps

2 – Strict Pull-ups x 3-8 reps

Scale – Challenging Ring Rows x 8-10 reps

*Strength Conditioning*

Choose a weight and rep count that’s challenging but doesn’t require much rest between.

Metcon

Metcon (3 Rounds for time)

For Time Each Round

E8 x 3:

20/14 cal Assault Bike

10 2xKB Deadlifts

10 Battle Rope Slams

10 Star Jumps

15/10 cal Row
Stagger Starts by 2 minutes:

0:00 – A Pair

2:00 – B Pair

4:00 – C Pair

6:00 – D Pair

8:00 – A Pair (2nd Round)

etc…

*Scale Assault calories so you always finish before 1:15

**You should always have minimum 2 minutes rest between Rounds, scale reps accordingly.

Metcon (3 Rounds for time)

Metcon (3 Rounds for time)

3 Rounds, Each For Time:

15 Air Squats

15/10cal Assault Bike

15 Air Squats

15/10cal Row

15 Air Squats

*Rest 3 minutes between rounds

Posted in: WOD