04-07-2017

YiQi – CrossFit

Warm-up

3 rounds:

30 DUs/50 SUs

10 Mountain climbers

10 PVC Good mornings

July ’17 Fitness Challenge (AMRAP – Reps)

AMReps in 3 minutes:

Ascending ladder 1-2-3-4-5… of

Push ups

Air Squats

Weightlifting

Back Squat (5 sets of 5 reps)

Warm up sets:

10 @ empty bar

5 @ 35%1RM

5@ 55%1RM

Working sets:

Start at ~65% and work up to 85+%

Record heaviest set of 5.

Metcon

Metcon (AMRAP – Reps)

4 rounds:

1 minute Row (Calories)

1 minute Lunges

1 minute Pull ups