10-01-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2-3 Rounds:

10 Air Squats

5 Scap Raises

Gymnastics

5 Sets (12 Minutes):

3-5 Weighted Pull Ups

OR

4-8 Chest-to-Bar Pull-ups

*Rest 1:30 – 2:30 between sets

Weighted Pull-ups

Pull-ups

Chest-To-Bar Pull-ups

Metcon

Metcon (Time)

For (a long) Time:

400m Run/Row/Bike

100 Double Unders/200 Singles

400m Run/Row/Bike

80 Air Squats

400m Run/Row/Bike

60 Sit-Ups

400m Run/Row/Bike

40 Heavy Wall-Balls (30/20lbs)

400m Run/Row/Bike

20 Chest-To-Bar Pull-ups

400m Run/Row/Bike

10 DB Snatch (22.5/15kg) each arm

400m Run/Row/Bike

*You can Run the entire time, or exchange between running and rowing each Round

Posted in: WOD