13-10-2017 CF

YiQi – CrossFit

Warm-up

100 Double Unders / 150 Singles

then; 3 Rounds of:

10 Air Squats

10 Hinge and Reach

5 Push-Ups

5 Super Mans (2 sec hold)

Mobility

15 Scap Raises

15 Forward Bends with Core Activation (use foam roller between knees)

15 Scap Raises

10 Barbell Good Mornings

30 secs of Barbell on knees (in squat position) Ankle Mobility

Weightlifting

Deadlift (5 sets of 5 reps)

Warm-up:

6 @ Empty Bar

4 @ 50% RM

4 @ 60%

2 @ 70%

Work Sets:

5 x 5 @ 80% (same weight across all sets)

Metcon

Metcon (Time)

For Time:

60 Double Unders

50 Wall Balls

60 Double Unders

50 Wall Balls

60 Double Unders
– D/U attempts count as 1

– 2 Singles count as 1 D/U

– 120 Singles