18-05-2018 CrossFit YiQi

Announcements

BOOTCAMP – SCHEDULE CHANGES
for Tuesday & Thursday Evenings Only
6:00pm & 7:00pm (new times)

YiQi – CrossFit

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Warm-up

2 Rounds:

10m Walking Lunge

10m Bear Walk

10m Burpee Broad Jump

10m Inch Worm

Mobility

– 10 Glute Bridges

– 20 Jane Fonda

– Pigeon Pose

Weightlifting

Re-test Heavy Day

20 Minutes to find 3RM

– Deadlift x 3 reps

Deadlift (Re-test – 3RM)

– Record only your heaviest set of 3

– Shouldn’t take more than 5 sets of 3 to find

Metcon

Metcon (Time)

4 Rounds For Time:

16 DB Front Rack Lunge (22.5/15kg)

12 Toes-To-Bar

9 Cal Row

@22.5/15 (50/35)
1. Half class should start at Row

2. Scale toes-to-bar so they can be done in maximum 3 sets (or KTE or 20 Sit-ups)

3. Fast Row complete within :30 – :45 seconds

Posted in: WOD