08-11-2017 CF

YiQi – CrossFit

Warm-up

3 Rounds:

10 Air Squats

8 Hinge and Reach

8 Chin-ups

8 Push-Ups

Mobility

1:00 Barbell Tricep Smash

1:00 Banded Front Rack

Weightlifting

E3MOM x 4 (every 3 minutes):

10 Front Squat x 65%-75%

Front Squat (4 x 10)

Movement Prep:

10 x Empty Barbell

6 x 40%

4 x 50%

Work Sets:

4 x 10 x 65%-70% if 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

10 Toes-To-Bar

14 Walking Lunges

2 Rope Climbs / 10 Barbell Rows

200m Run

Posted in: WOD