16-05-2018 CrossFit YiQi

Announcements

BOOTCAMP – SCHEDULE CHANGES
for Tuesday & Thursday Evenings Only
6:00pm & 7:00pm (new times)

YiQi – CrossFit

View Public Whiteboard

Warm-up

4 Rounds:

5-8 Back Squats w/ 3 second pause at bottom (add weight each round)

2 x 10m Shuttle Runs

10m Duck Walk

10m Crouching Tiger

Buy-out:

:30 Pigeon Pose

2-Way Ankle Stretch

Weightlifting

E2.5 x 5 (12.5 minutes):

1a – Back Squat x 7 reps @ 75% of 1RM

1b – DB Bicep Curls x 8-10 reps

Back Squat (5 x 7 @ 75%)

Metcon

Metcon (Time)

6 Rounds:

5 Clean & Jerk (60/40kg)

*10 Strict Pull-ups

*First 3 Rounds Strict Pull-ups; next 3 Rounds Kipping Pull-ups (if needed)

Posted in: WOD