12-04-2019 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

20 Jumping Jacks

10 Baby Squats or 10 Hinge and Reach

Skills & Strength

3 Sets Each with a partner:

:20s Top of Ring Row Hold

:30s Push-Ups @ 31X1 or FLR

:40s Wall Sit

Metcon

Rest 5:00 between MetCons

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 @ 70% effort:

R1 – 21 Sit-Ups | R2 – 21 Mountain Climbers

15 Sandbag Box Step-Ups

9 Dips (Bar or Box)

Rx+ 12 Hanging Knee Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

200m Run

12 2xKB Front Rack Squats

9 2xKB Deadlifts & Row

*Can use 2xDB

Posted in: WOD