07-06-2017

YiQi – CrossFit

Warm-up

3 rounds:

6×10 m Farmer carry

12 Air Squats

6 Burpees

Mobility:

Banded rack stretch

2 position ankle stretch

Gymnastics

5 rounds:

30 seconds of dips, 30 seconds of rest

30 seconds of double unders, 30 seconds of rest

Metcon

Metcon (Time)

21-15-9

Thruster (45/30 kg)

Toes to bar
Use a weight on the thruster that lets you get anywhere from 5 to 15 reps at a time.

Posted in: WOD