13-07-2017

YiQi – CrossFit

Warm-up

“Med Ball Catch”

In partners, 5 rounds, 5 reps/movement/partner:

Thruster toss

Soccer throw

Rugby pass

Sit up toss

Mobility:

Sleeper stretch

KB shoulder internal rotation & stability

Gymnastics

10 minutes of handstand and HSPU practice

Metcon

Metcon (AMRAP – Reps)

8 rounds:

20 seconds of pull ups

10 seconds of rest

20 seconds of burpees

10 seconds of rest