08-01-2019 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

1 Round:

20 Jumping Jacks

Review Movements:

Single-Leg V-Ups & Z Press

Skills & Strength

3 Rounds (:40s ON / :20 REST):

– DB Z Press

– 5m Broad Jumps (back n Forth)

– Single Leg V-ups (slow and controlled)

*Total 9 minutes

Metcon

Metcon (AMRAP – Reps)

3 Sets For Max Reps (21 min):

:90s of the following…

9 Burpee Box Jump-Overs + Max Reps of Push-Ups

*Rest :30s

:90s of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups/Ring Rows

*Rest :30s

:90s of the following…

9 Burpee Box Jump-Overs + Max Reps of Hanging Knee Raises

*Rest 1:30

Scaled:

Do 1 Burpee every 2nd Burpee Box Jump Over
Scaled:

1 Burpee Box Jump Over + 1 Box Jump Over + 1 Burpee Box Jump Over + 1 Box Jump Over (until 9)

Posted in: WOD