10-04-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

1 Round:

250m Row

5 Cat/Cow

2-3 Rounds of:

5 Deadlifts

5 Hang Power Cleans

5 Good Mornings

Metcon

0:00 – 5:00

1000m Row @ 2km Pace

5:00 – 20:00

Establish a Daily 3RM Hang Power Clean

20:00 – 25:00

1000m Run Or

Row 1000m @ 2km Pace-ish (+:01s – :02s)

25:00 – 45:00

Establish a 3RM Deadlift

45:00….

Cat/Cows

Lacrosse Ball Glute Roll

Psoas smash

Hamstring Stretch

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Hang Power Clean (3RM)

Metcon

1000m Row (Time)

Max Effort 1000m Row

800m Run (Time)

Max Effort 800m Run

Weightlifting

Deadlift (3RM)

2k Row (Time)

Max Effort 2k Row
Use to establish 500m pace

Posted in: WOD