16-11-2017 CF

YiQi – CrossFit

Warm-up

Foam Roll x 3:00

3 Rounds:

8 Squat to Med-Ball

8 Med-Ball Squats

8 Wall-Balls

6 DB Hang Cleans

3 HR Burpees

Mobility

1- Hips

2 – Hamstrings

3 – Glutes

Weightlifting

Back Squat (8-8-6-6-4)

E2MOM x 5

2 x 8 @ 70%

2 x 6 @ 75%

1 x 4 @ 80%

(0:00, 2:00, 4:00, 6:00, 8:00)

Metcon

Metcon (Time)

18-15-12-9-6

Wall-Balls (20/14lbs)

DB Power Cleans (25kg/15kg)
– Approx. 20% body weight for DB

Posted in: WOD