10-10-2017 CF

YiQi – CrossFit

Warm-up

AMRAP 6 Minutes:

12 KB Swings

8 Goblet Squats

6 Jumping Pull-ups / Ring Rows

6 Push Ups

Mobility

Olympic Wall Squat (band wrapped around legs & back)

30e sec of Banded Front Rack

30e sec of Overhead Banded Distraction

Gymnastics

5 Rounds of:

:30 Strict Pull-Ups

:30 Rest

:30 Double Unders

:30 Rest

Metcon

Metcon (Time)

For Time:

200m Run

Then 4 Rounds of:

8 Front Squats

4 Shoulder to Overhead

6 Burpees over Bar

1 Rope Climb

Then:

200m Run
Rx – 43kg/30kg

– Use a weight that allows you to go unbroken. Approx. 60%

– Substitute 6 Rope Top to Bottom to Tops

Front Squat

Posted in: WOD