18-08-2017

YiQi – CrossFit

Warm-up

Warm-up

Buy in: 20m Crab Walk

Then Reps of 8 – 6 – 4 – 2 – 4 – 6 – 8

Controlled Kip Swings (or seconds in active shoulder bar hang)

Piller to Plank

Jumping Squats

Buy out: 20m Crab Walk

Mobility

1 min x Banded Shoulder External Rotation 1 each arm

(face band, walk backwards to create tension, palms face up, drive head through shoulders, back flat)

1 min x Banded Bully each arm

Gymnastics

5 rounds:

20 second ring support hold, 40 second rest

20 second hollow hold, 40 second rest

(Scale ring support with parallettes or boxes)

Metcon

Metcon (AMRAP – Reps)

8 rounds:

20 seconds of toes to bar

10 seconds of rest

20 seconds of burpees

10 seconds of rest