10-11-2017 CF

YiQi – CrossFit

Warm-up

“Half Roxanne”

then;

– Coach Led Routine

Movement Prep

2 Rounds:

Scarecrow x 3

Tall Clean x 3

Clean from Power Position x 3

Clean from Mid-Thigh x 3

Squat Jump x 6

Mobility

1 – Banded Pec Stretch (Right)

2 – Banded Pec Stretch (Left)

3 – Pec Smash (Right)

4 – Pec Smash (Left)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cool Down

3 Rounds For Quality:

1 – Empty Barbell Biceps Curls x 10-15 reps

2 – 1-leg KB Deadlift x 6 per side

3 – Side Plank x 20sec per side

4 – Split Stance Pallof x 8 per side

Posted in: WOD