18-10-2017 CF

YiQi – CrossFit

Warm-up

3 Min – Foam Roll – Thoracic Spine / Lats / Glutes / Hamstrings

then AMRAP 6:

8 x 10m Shuttle Runs

8 Ring Rows

8 Baby Squats (toe holds)

8 Yoga Push-Ups

8 World’s Greatest Stretch (4 each side)

Mobility

10 Scap Raises

15 Banded Pull aparts

25 reps Hamstring Flossing (each side)

10 Ankle Band Hinges (each)

Gymnastics

Weighted Pull-ups

8 sets of 3 reps (8 x 3)

Weighted Pull-ups (8 x 3)

– Score heaviest complete set of 3

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlift

Box jump
– Use 65% of 1RM deadlift;

*the sets of 21 and 15 should only be broken up once or twice.

Rx – 102kg/70kg

Deadlift

Posted in: WOD