21-06-2017

YiQi – CrossFit

Warm-up

15-12-9-6-3

KB swings

Goblet squats

Mountain climbers

Mobility:

Shoulder external rotation (with KB)

(Optional: banded shoulder distraction between rope climbs)

Gymnastics

10 minutes of rope climb practice

Metcon

Metcon (Time)

21-15-9

Push press (52/40kg)

Toe to bar
Use a push press weight that lets you do the rounds of 21 and 15 in about 3 sets each.

Posted in: WOD