07-07-2017

YiQi – CrossFit

Warm-up

4 rounds:

150 single skips

10m box jump/step traverse

2×10 m power bag shoulder carry

10 m bear walk

2×10 m power bag shoulder carry

Mobility:

Barbell quad/calf roll out

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 minutes:

50 air squats

40 sit ups

30 push presses (20/15 kg)

20 burpees
Use an empty light bar on the push presses; 30 reps should not take you more than 2 or 3 sets.