15-06-2017

Announcements

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

YiQi – CrossFit

Warm-up

In partners:

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

Switch movements

Mobility:

5 minutes foam rolling

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 minutes:

30 burpees

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.

Posted in: WOD