20-06-2017

YiQi – CrossFit

Warm-up

3 rounds:

4 x 10 m Carioca run

10 m bear walk

10 m walking lunge

10 m inchworm w/push up

10 m broad jump

Mobility:

Foam roller shoulder release

Child’s pose

Gymnastics

EMOM for 10 minutes:

One set of handstand push ups

(Progressions include handstand holds and inverted push ups from a box)

Handstand Push-ups (EMOM 10 minutes)

Score best round.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 8 minutes:

Wall balls (20/14 lbs)

Every minute, including at the beginning of the workout, do 5 burpees