14-06-2017

Announcements

7:30AM Bootcamp NEW TIME: 7:00AM effective Mon 19 Jun.

YiQi – CrossFit

Warm-up

10-8-6-4-2

Ring rows

Mountain climbers (each leg)

(20 DUs/40 skips after each round)

Mobility:

2 rounds

10 Good mornings (empty bar, hang position)

10 rotating rack stretch w/empty bar

Weightlifting

EMOM for 10 minutes:

1 clean and jerk

Clean and Jerk (EMOM for 10 minutes: 1 clean and jerk)

Add weight as appropriate while maintaining good form.

Score heaviest set performed.

Metcon

Metcon (5 Rounds for reps)

5 rounds:

2 min row (Calories)

1 min wall balls (20/14 lbs)

1 min rest