06-12-2018 YiQi Bootcamp

YiQi – Bootcamp

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Warm-up

Buy in: 200m Run

3 Rounds

15 Jumping Jacks

10 Baby Squats

5 Wall Squats

Buy Out: 3 Way hip opener

Skills & Strength

10 – 12 RFESS (Right)

10 – 12 RFESS (Left)

10-15 DB Bench Press

:30-:45 sec Crunches

*If the class is too large half will do Bench Press while half does Crunches

* Add Weight to the RFESS if the movement is too east

Metcon (No Measure)

Metcon

2 Minute AMRAP

8 DB Hang Clean

8 DB Front Squat

1minute Rest

4 Minute AMRAP

10 DB Hang Clean

10 DB Front Squat

2 Minute Rest

6 Minute AMRAP

12 DB Hang Clean

12 DB Front Squat

Posted in: WOD