09-08-2018 CrossFit YiQi

YiQi – CrossFit

View Public Whiteboard

Warm-up

Warm Up:

400m Row

Mobility:

– Lumbar spine

– Lats

– Hamstrings & Glutes

3 Rounds:

5 Scap Pull-ups

10 DB Snatch

5 Burpees

Gymnastics

6 Sets:

– Weighted Pull-ups x 4 reps

– :30s Weighted Plank / or Chinese Weighted Plank

*Rest :90s between sets

Scaled:

– Strict Pull-ups x 4-6 reps

– Buddy Assisted Pull-ups x 3-5 reps

Weighted Pull-ups (6 x 4)

Pull-ups (6 x 4-6)

Buddy Assisted Chin-ups

Metcon

Metcon (Time)

For Time:

21-15-9

KB Swings (24/16kg)

Sit-ups

immediately into

21-15-9

DB Snatch (20/15kg)

Burpee Over DB

immediately into

21-15-9

KB Swings (24/16kg)

Sit-ups

Posted in: WOD