13-11-2017 BC

YiQi – Bootcamp

Warm-up

3 Rounds:

20 Jumping Jacks

10 PVC OH Squats

10 PVC Good Mornings

6 Yoga Push-Ups

Skills & Strength

EMOM x 12 Minutes

1 – Seated Box Jumps x 6-8 reps

2 – Suitcase KB Deadlifts 10-12 reps

3 – Hollow Hold x 5 reps (w/ 5 sec hold each)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

7 1-arm DB Overhead Squats

6 Knees-to-Elbow

5 Burpee Box Jumps
Scale:

– Laying KB Knees to Elbow

– Squat and OH Plate Reach

Posted in: WOD