07-11-2017 CF

YiQi – CrossFit

Warm-up

November Challenge

OR

3 Rounds:

10 DB Thrusters

8 Ring Rows

8 Yoga Push-Ups

1 Wall-Walk

November ’17 Challenge (AMRAP – Reps)

AMRAP 4 Minutes

500m Row

KB Swings (16kg/12kg)

Mobility

10 PVC Pass Thru’s

10 Superman’s

10 PVC Pass Thru’s

10 2 way Wrist Hinge

Gymnastics

EMOM 10 Minutes:

Min 1 – Max Reps HSPU or Box HSPU

Min 2 – 8-12 Sit-up and Throw (Med Ball)

Handstand Push-ups (EMOM 5 – Max reps)

*Record best set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Skips

12 One Arm Dumbbell Snatch (Alternating)

9 Push-Ups

Buy-out: Max Count Plank Hold