16-08-2017

Announcements

NEW Schedule effective next week!

YiQi – CrossFit

Warm-up

Warm-up

Buy in: 10 x 10m Shuttle Run

2 Rounds of:

10 PVC OH Squats

10 PVC Hang Power Snatch

10 PVC OH Squat Press (Sots Press)

10 PVC OH Lunge

10 Knees to Elbows / Knee Raises

Buy out: 20 Jumping Knee Tucks

Mobility

Lacrosse Ball Work – Glute Smash, Thoracic Arm Raises, Pec Smash Against Wall (5 minutes)

30 sec active shoulder hang

Gymnastics

10 minutes of rope climb practice

(EMOM for 10 minutes, 1 or 2 climbs to 5 meters)

Scale work: 10-20 second 2 handed bodyweight rope hang plus 2 or 3 hand over hand lower down to shoulder and return to standing per minute for 10 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:

3 push ups

6 alternating dumbbell power snatches

9 air squats

Posted in: WOD