11-04-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Buy-In: 485m Run

2 Rounds:

5 RFESS

:30s Couch Stretch using Bench

5-10 DB Bench Press

:30s Pec Stretch

Gymnastics

Weightlifting

Every 5:00 x 4 Sets:

8-10 RFESS @ 3011

8-10 DB Bench Press @ 21X1

Rear Foot Elevated Split Squat (4 x 10)

Rear Foot Elevated Split Squat (RFESS)

Dumbbell Bench Press (4 x 8-10)

Metcon

Metcon (Time)

Buy-In: 485m Run

10 Rounds For Time:

8 Wall-balls (20/14)

6 Toes-to-Bar

4 Burpees

Posted in: WOD