09-03-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

3 Rounds:

5 Chin-ups / Jumping Chin-ups

10 Air Squats

10 Sit-ups

Buy-out:

5 World’s Greatest Stretch

20 Jane Fonda

Weightlifting

Warm-up Back Squat:

3 Sets:

6 Empty Barbell

4 Add Weight

4 Add more weight

3 Sets (12 minutes):

EMOM x 12

1 – Back Squat x 8 reps @ 70%-75%

2 – Rest

3 – Pendlay Row x 8 reps

4 – Rest

Back Squat (3 x 8)

Pendlay Row (3 x 8)

Metcon

Metcon (Time)

3 Rounds For Time:

12 Front Rack Lunges (43kg/30kg)

50 Double Unders / 125 Singles

16 Alt DB Snatch (20kg/10kg)

Posted in: WOD