17-08-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

In 10 Minutes

Warm-up:

200m Run

10 Samsun Lunges

Mobility & Activation:

– 3-way Hip

– Jane Fonnda or Banded Lateral Steps

– Glute Bridge

Specific Warm-up:

Back Rack Lunge

10 x empty barbell (total)

8 x some weight

6 x more weight

Weightlifting

E3 x 4 Sets:

1a – Back Rack Lunge x 10 reps (5 each leg) @ 50-60% of your 1RM Back Squat

1 b – Weighted Push-ups x 8-10 reps (sc: Push-ups or Elevated Push-ups)

Notes:

– Share racks with partner, P2 starts Push-ups

– Booty is going to be feeling like WHOA tomorrow. Sorry. Not Sorry. #Gainz

– If you need more rest time between sets, take it

Back Rack Lunge (4 x 5)

Weighted Push-ups (4 x 8-10)

Use a plate on your back

Push-ups (4 x 8-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner MetCon

AMRAP 22:

P1 – 400m Run

P2 – AMRAP

– 5 Pull-ups

– 10 Sit-ups

– 15 Air Squats

*Pick up from where partner left off
Scales:

Ring Row

Score how many Rounds of AMRAP you and partner finished.

Posted in: WOD