17-05-2018 CrossFit YiQi

Announcements

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

YiQi – CrossFit

View Public Whiteboard

Warm-up

1 Round:

400m Run

10 Yoga Push-ups

10 Bird Dogs

Gymnastics

EMOM x 8

1 – Left Weighted Side Plank x :30 – :45 seconds

2 – Right Weighted Side Plank x :30 – :45 seconds

*Use DB with opposite arm

Gymnastics Practice – Muscle-ups

3 sets (10 minutes):

– 3-5 Muscle-up Jump to Catch or 1-3 Strict Muscle-ups

– 3 Muscle-up Negatives or Ring Dip Holds x :20 seconds

– 1 minute of Double Unders or Triple Unders practice

Metcon (AMRAP – Rounds and Reps)

2 Sets:

AMRAP 8 Minutes:

200m Run

16 Alt DB Snatch (20/15kg)

10 Push-ups

Rest 3 minutes between sets

Posted in: WOD