14-11-2017 CF

YiQi – CrossFit

Warm-up

Buy-in: 200m Run

3 Rounds w/ empty barbell:

5 Front Squats

5 Thursters

5 Push Press

Mobility

1 – Banded Front Rack x 1:00 per arm

Weightlifting

E1:30MOM

5 x 5 Push Press

Push Press (5 x 5)

*work on touch and go reps off the shoulders.

0:00, 1:30, 3:00, 4:30, 6:00

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 minutes:

2-4-6-8-10… reps of:

Pull-ups or Ring Rows

Thrusters
Rx – 43kg/30kg

Gymnastics

4 Rounds (:10 sec rest between movements)

:20 Hollow Hold

:20 Side Plank Leg Lifts R (straight arm)

:20 Superman Hold

:20 Side Plank Leg Lifts L (straight arm)

Posted in: WOD