08-06-2017

YiQi – CrossFit

Warm-up

2-4-6-8-10-8-6-4-2

Jumping lunges

Ring rows

Pilar to plank

PVC pass throughs

Mobility:

Couch stretch (2 minutes/leg)

Weightlifting

Back Squat (5 sets of 8)

Warm up with 1×10 empty bar

Then 1×5 each at about 45% and 55% 1RM

Working sets from 65% to 85%

Score heaviest set of 8.

Metcon

Metcon (4 Rounds for reps)

4 rounds:

1 min pull ups

1 min push ups

1 min row for calories

1 min rest