17-10-2017 CF

YiQi – CrossFit

FoamRol Workhop – Mark Chen
Saturday, October 28th @ 11:00am
CrossFit YiQi
Limited Space – 10 Only!

Warm-up

3 min – Lacrosse Ball/Foam Roll – Thoracic Spine / Glutes

then 3 Rounds of:

8 Goblet Squats

8 PVC Good Mornings

8 Super Mans (with PVC overhead)

8 Yoga Push-Ups

8 World’s Greatest Stretch (4 reaches each side)

Mobility

1 min PVC Front Rack (on Box)

90e sec Couch Stretch (each leg)

Weightlifting

EMOM 8 Minutes:

2 Squat Cleans & 2 Front Squats

Squat Clean & Front Squat (EMOM 8 min – 2 reps)

EMOM
– Keep bar on the shoulders after second squat clean to start the two front squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200m Run

20 Alternating DB Snatch

10 Push-Ups
– Aim for 20% – 25% of body weight