12-02-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Warm-up:

:30s PVC Pass Thrus

:30s Child’s Pose on Wall

:60s Wrist Hinges

2 x 10 Kneeling Shoulder Press

MOBILITY:

– Shoulders

Gymnastics

Every :90s x 5 Rounds:

33% of Max Kipping Handstand Push-ups

3-3-2-2-1: Power Cleans @ 70-85% of 1RM

Scaled:

1-2 Wall Walks or Kick ups

Kipping Handstand Push-ups

Handstand Push-ups

Power Clean

Metcon

*Rest 5:00* between MetCons

Metcon (Weight)

EMOM x 10 (in same min):

3 Power Cleans @55-60%+ of 1RM

10 Push-Ups
Scale Push-ups betwen 6-10 so you always have :15-:20s rest at the start

Metcon (AMRAP – Reps)

EMOM x 10 (same min)

10 KB Swings (24/16kg)

10 Sit-Ups

Clean

Posted in: WOD