05-06-2017

YiQi, YiQi – CrossFit

Warm-up

3 rounds:

10 KB swings

10 Goblet squats

10 push ups

Mobility:

2 rounds:

10 PVC pass throughs

10 Good mornings

Gymnastics

5 rounds:

30 seconds of arch hold, 30 seconds of rest

30 seconds of hollow hold, 30 seconds of rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

10 power snatches (45/30 kg)

10 burpees
Use about 65% of your max power snatch; small sets or fast singles should be possible throughout the wod.