16-10-2017 BC

YiQi – Bootcamp

FoamRol Workhop – Mark Chen
Saturday, October 28th @ 11:00am
CrossFit YiQi

Warm-up

2 Rounds:

10 Push-up Pulses

10m Inch Worm

10 Piller to Plank

10 Wall Squat

Skills & Strength

“Push-up Progression”

EMOM 10 Minutes

Even: 30 sec Plank Hold

Odd: 30 sec Banded/Assisted Push-Ups

*Band around J Hooks at high plank level, and band wraps around athletes sternum

Metcon

Metcon (Weight)

EMO2M 16 Minutes:

Min 0-2:

10cal/8cal Rower & 6 Burpees over Rower

Min 2-4:

DB 15 Thrusters & 15 Sit-ups