09-11-2017 CF

YiQi – CrossFit

Warm-up

November Challenge

Mobility

Gymnastics

E2MOM x 4

A1 – 8-12 Strict Pull-Ups

A2 – 8 Hollow Rocks

*A1*Allowed to drop from bar once. If unable to complete the set in 2 attempts then immediately make up the missed reps with twice the amount of one-arm DB rows.

If you don’t have 1 Strict Pull-up then:

8/8 DB Row

Max Chin Over Bar Hold

*No rest between the two movements, go heavy as you can in the DB Row

Pull-ups

Metcon

Metcon (Time)

“Rowing Annie”

For Time:

500m Row

50 AbMAt Sit-ups

400m Row

40 AbMAt Sit-ups

300m Row

30 AbMAt Sit-ups

200m Row

20 AbMAt Sit-ups

100m Row

10 AbMat Sit-ups
Substitute in D/U if not enough rowers

November ’17 Challenge (AMRAP – Reps)

AMRAP 4 Minutes

500m Row

KB Swings (16kg/12kg)

Posted in: WOD