11-10-2017 CF

YiQi – CrossFit

Warm-up

500m/400m Row

then; 2 Rounds of:

15 KB Swings

10 Squat and Pull-over

10 Hinge and Reach

10 Push-Ups

Mobility

10e Quad Stretch (10 each leg with 3 sec hold)

10e Side to Side Lunge Stretch (each leg)

10e Samsun Stretch

20 PVC Pass Thrus

1 min PVC Front Rack

Weightlifting

EMOM for 7 Minutes:

3 Clean & Jerks

Clean and Jerk (3 Reps)

– Use about 70% – 75% of 1RM

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

1 min Row

1 min Push-Ups

1 min Sit-ups

1 min Rest
– Rowing aims 250m / 200m