10-08-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

3 Rounds:

5 HR Push-ups

5 Forward + Backward Lunge per leg

10 Box Dips (have boxes set-up for MetCon)

Mobility (3 minutes):

– Chest/Pecs

– Pigeon Stretch on Box

Gymnastics

E3 x 4 (12 Minutes):

1a – Strict Ring/Bar Dips x 5 reps immediately into 5-10 Kipping

1b – Single-Leg Squats x 6-8 reps per leg (use box)

Scaled:

1a – 3-5 Negative Dips (pink bars or bars) immediately into 5-10 Push-ups

1a – 3 Weighted Dips into 7 Strict Dips (DB in-between feet)

1b – Spilt Squats x 6-8 climbing in weight

Metcon (Time)

3 Rounds For Time (TC – 26min):

800m Run

10 Box Jumps (30 inch/24 inch)

4-3-2 Rope Climbs

10 Box Jumps
800m today = 1 loop around Sophea Apt and stop sign to stop sign on st 252)

Scaled:

– Scale Run distance so you finish in 4:00-5:00 minutes / or to Row or Assault

– Scale Rope Climbs to half way or Rope Pulls

– Scale Box Jump height

*Note the height of the Box Jumps, slow down and be careful.

Metcon

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