12-10-2017 CF

YiQi – CrossFit

Warm-up

AMRAP 6 Minutes

20 Jumping Jacks

12 DB Thrusters (light weight)

8 Bird Dogs

8 Mountain Climbers

8 Push-up Pulses

Mobility

10 PVC Pass Thrus

15 Scap Raises

10 PVC Pass Thrus

1 min (each leg) Banded Hamstring Stretch

Gymnastics

EMOM 8 Minutes

4 Super Mans (with 3 sec hold)

8 Hollow Rocks

*if unable to do Hollow Rock; substitute Hollow Hold 20 sec

Metcon

4 Rounds of:

1 min Clean and Jerk

1 min Rest

Clean and Jerk (4 x 1 min on/off)

– Use 60% of 1 RM

– Fast singles or no more than sets of 2-3

– Aim for same reps each round

Rx – 61kg/43kg

Posted in: WOD