07-01-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Tabata:

– Burpees

– Shuttle Run

– Kip Swings or Scap Raises

Mobility:

– Banded Lats Stretch

Specific Warm-up:

5 Sets:

Pausing Back Squat x 2 reps @ 35X1 @ 40-45%+ (climbing)

*can you do 60%?

Back Squat (Pausing x 2 @ 35X1)

Gymnastics

7 Rounds:

5-10 Unbroken Kipping Pull-ups

*Be consistent on your numbers.

**Rest 1:00-1:30 between

Kipping Pull-ups

Rx = Kipping with b/w

Not Rx = Kipping with Band
Score average across 7 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Burpees

5 Thrusters (40/25kg)

10 Toes-To-Bar

5 Thrusters

Rx+ – Every 2 Rounds add 10kg to bar

Posted in: WOD