06-06-2017

YiQi – CrossFit

Warm-up

2 rounds:

10 shuttle runs

10 m Bear walk

10 m Frankenstein

10 m Crab walk

10 m Walking lunges

Mobility:

Banded hamstring stretch

Weightlifting

5×3 Deadlifts

10 reps empty bar

2-3 warm up sets at light weights (40-60% 1RM)

Working sets at 75-95% 1RM.

Deadlift

Metcon

Metcon (Time)

21-15-9

Box jump (24″/20″)

Sit up

KB swing (24/ 16 kbg)

Posted in: WOD