16-10-2017 CF

YiQi – CrossFit

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

Warm-up

3min of Foam Rolling – Quads, Glutes, Calves, Thoracic Spine

1 min of Skipping

then 3 Rounds of:

10m Inch Worm

10m Burpee Broad Jump

10 PVC Pass Thrus

10 PVC OverHead Squats

10 PVC Sots Press

Mobility

5 x Worlds Greatest Stretch

60 sec each – pigeon pose

30 sec each – Banded Pec Opener

30 sec each – Banded Shoulder External Rotation

Gymnastics

5 Rounds:

:30 Push-Ups

:30 Rest

:30 Double Unders

:Rest

Push-ups (5 x :30)

Double-Unders (5 x :30)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Power Snatches

10 Burpees
– Use 50% 1 RM

– Short sets between 1-3

Rx – 43kg/30kg

Power Snatch