14-03-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

1 Round:

10 Push-Ups into Downward Dog

10 Reverse Snow Angels

:45s Banded Lat Stretch Each Side

5-10 Kip Swings or Scap Rasies

Gymnastics

Every 2:00 x 5 Sets:

A. 3-5 Weighted Pull-Ups

5-8 Banded Pull-Ups

OR

10:00 of Practice

B. Chest-to-Bar Pull-ups (Kipping or Strict)

Weighted Pull-ups

Pull-ups

Chest-To-Bar Pull-ups

Metcon

Metcon (3 Rounds for time)

Every 12:00 x 3 Rounds (each For Time):

1000m/800m Row

30 Push-Ups

685m Run

Rx+ 15 HSPU
CAP 9:30 a Round. Reduce RUN to 400m if unable to finish under 9:30

RUN – One loop around Sophea + 200m

ROW – Pace at 500m/2km time or add :03-:05s faster on your 500m/2km pace. Aim for consistency.

PUSH-UPS – Finish under 1:30, scale as needed

Posted in: WOD