19-07-2017

YiQi – CrossFit

Warm-up

5 rounds:

5 power bag power cleans

5 power bag overhead squats (scale with PVC pipe)

5 burpees

Mobility:

Pigeon stretch

Lacrosse ball glute rolling

Gymnastics

10 minutes of rope climb practice

(Optional: 10 minute EMOM, choose 1, 2, or 3 reps and do 1 set per minute).

Metcon

Metcon (AMRAP – Reps)

8 rounds:

20 seconds of thrusters (43/30 kg)

10 seconds of rest

20 seconds of sit ups

10 seconds of rest
Use a light weight on the thrusters; you should be able to maintain sets of 5-10 throughout the workout.

Posted in: WOD