12-06-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Buy-in: 200m Run

2 Rounds w/ empty barbell:

5 Inch Worms

10 Good Mornings

10 Back Rack Lunges

5 Toes-To-Bar

Weightlifting

E2.5 x 6 (15 minutes):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 4-5 reps @ 80%

*Set 6 – 5-6 reps @ 75%

Deadlift

Record heaviest set of 2

Metcon

Metcon (Time)

4 Rounds For Time:

100m/200m/300m/400m Run

12 Toes-To-Bar

12 Box Jumps
Scales:

12 Knees to Elbows or 20 Suitcase Sit-ups

-Increasing the Run each Round.

Posted in: WOD