YiQi – CrossFit



3-position banded arm and shoulder stretch

3 rounds:

500m row OR 1km bike (note your time in Round 1, do it 5% faster in next round)

40m Power bag carry: on back

20m Power bag OH lunges

10 Power Bag Golf Swings each side

Power Bag Golf Swing


5 rounds:

30 seconds of strict pull ups, 30 seconds of rest

30 seconds of double unders, 30 seconds of rest


Metcon (AMRAP – Reps)

8 rounds:

20 seconds of KB swings (24/16 kg)

10 seconds of rest

20 seconds of Push-ups

10 seconds of rest
Compare your results with Metcon 16-06-2017

Posted in: WOD