20-10-2017

YiQi – Bootcamp

Warm-up

AMRAP 5

10 Leg Raises

10 Plank to Pillars

10 Sit Ups

Gymnastics

Toes to Bar “Progression”

In 5 minutes Complete 30 reps of (pick one option):

S1: Knees to elbows

S2: Hanging Knee Raises

S3: KB Knees to Elbows (on the floor)

Metcon

Metcon (Time)

For Time

Teams of 2:

Row 2km

20 x 10m Shuttle Sprints

Row 2km
– switch every 250m

– run 20m before switching on run

– rowing damper at 5 and maintain a pace of 30+spm

Posted in: WOD