7:30AM Bootcamp NEW TIME: 7:00AM effective Mon 19 Jun.
YiQi – CrossFit
4 minutes easy row/bike
(alternate each minute, 2/partner)
Then – 3 rounds:
Partner 1 – 4X10 m power bag shoulder carry
Partner 2 – 15 sit ups, remainder of time in plank hold
5 minutes foam rolling
Metcon (AMRAP – Rounds and Reps)
AMRAP in 25 minutes:
30 thrusters (20/15 kg)
90 double unders
Use an empty barbell for this workout; the thrusters should be extremely light. (Do NOT drop bars!)
Scale for DUs: 120 single skips.