11-7-2017

YiQi – CrossFit

Warm-up

4 rounds:

12 KB swings

9 KB Sumo deadlift high pulls

6 burpees

Turkish Get Up technique session

Mobility:

20 scap raises

Banded shoulder distraction (1 min/side)

20 scap raises

Gymnastics

5 rounds:

30 seconds of strict pull ups, 30 seconds of rest

30 seconds of double unders, 30 seconds of rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:

45 double unders

30 air squats

15 push ups
Scale for DUs: 90 single skips.

Posted in: WOD