20-10-2017 CF

YiQi – CrossFit

Warm-up

In pairs (1 row; 1 dynamic movements)

Rowling Game (100m) x 5 each

Non Rowing Partner after every interval:

– Quad stretch

– Solider Kicks (opposite foot to hand)

– Active samson

– Active spidermans

– Plank Walk-outs

Mobility

Kettlebell Calf Stretch – 1:00 each side

Banded Hamstring Stretch – 1:00 each side

Pigeon Pose – 1:00 each side

Metcon

Metcon (Time)

Team 5k Row

Teams of 2:

5k Row

*Switching every 250m
– Damper at 5

– Stroke Rate at 30spm

– Quick transitions

Gymnastics

4 Rounds:

:60 Plank Hold

:30 1 Wall Walk (10 sec hold)

:30 Rest

Posted in: WOD