07-12-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Bring Sally Up, Bring Sally Down (add a Barbell if you want)

Mobility:

– Barbell Front Rack Stretch

Specific Warm-up:

FRONT SQUAT x 3-5 reps @ 40%/50%/60%

Weightlifting

Alternating On the Minute x 12:

Odd Minutes: 3 Front Squat @ 64%-68% of 1RM

Even Minutes: 6 Back Squats

Metcon

Front Squat (@ 64-68%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

50 Double Unders

14 2xDB Box Step Overs (22.5/15kg)

8 Toes-To-Bar

Posted in: WOD