09-10-2017 CF

YiQi – CrossFit

Warm-up

AMRAP in 6 minute of:

12 Jumping Jacks

12 KB Swings

6 Goblet Squats

6 Hip Hinge & Reach (Good Morning w/ Reach)

6 Mix Grip Pull-Ups

6 Superman Extensions

Mobility

In 8 Minutes complete:

2 min of Lacrosse Ball Glute Smash

1e min Couch Stretch (each leg)

10 Side to Side Lunge Stretches

30e sec of 2-Way Ankle Stretch

Weightlifting

Back Squat (5 sets of 5 reps)

Warm-up Sets (% of 1RM)

2 x 6 @ Empty Bar

5 @ 40%

3 @ 55%

2 @ 70%

Work Sets:

5 x 5 @ 75-85% of 1RM

– Add weight each set if you safely managed to complete all 5 reps

Metcon

Metcon (Time)

3 Rounds – For Time

300m Row

21 KB Swings

12 Pull-Ups
Rx – 24kg/16kg

– Substitute 120 Single Unders for Row