04-10-2017

YiQi – CrossFit

Warm-up

4 Rounds (8 min cap):

15 Double Unders / 25 Singles

10 PVC OH Squats

8 PVC Pass Thrus

6 Push-Ups

Mobility

30e sec laying pec stretch (e = each arm)

60e sec Tricep Smash

30e sec Shoulder Side Bend Stretch

Gymnastics

5 Rounds:

:30 Knees-To-Elbows / Hanging Knee Raises

:30 Rest

:30 Double Unders

:30 Rest

Double-Unders (Max Reps in 30 sec)

Record best set

Knees To Elbow (Max Reps in 30 sec)

Record best set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 15 Minutes:

100 Single Unders

15 Push-Ups

15 Power Cleans
– Use 50% of Power Clean 1 RM (small sets of fast singles)

– Rx – 53kg/40kg