19-03-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

3 Rounds:

5 Burpees

10 Air Squats

then:

2 Rounds:

10 Fire Hydrants (e/s)

10 Bird Dogs (e/s)

10 Banded Lateral Walks (e/s)

:30 sec Banded Distraction Hip Flexor (e/s)

Weightlifting

5 Sets (20 minutes):

1a. Back Squats x 8 reps @ 40%, 50%, 60%, 60%, 60%

*Rest :30

1b. Horz. Ring Row x 6-8 reps with 3 sec hold at top position

*Rest :30

1c. Weighted Sit-ups x 12-16 reps / GHD Sit-ups

*Rest :30

Back Squat (5 x 8 @ deload week)

Metcon

Metcon (Time)

For time:

30/20 Cal Assault Bike (or 40/30 Cal Row)

400m Run

10 Front Squats (70/48kg)

20 Burpee Box Jump-Overs

10 Front Squats (70/48kg)

Posted in: WOD