22-06-2017

YiQi – CrossFit

Warm-up

3 rounds:

10 m High knees run

10 m High heels (butt kick) run

10 Air squats

10 pilar to plank

Mobility:

2 rounds

10 PVC Good mornings

5 Jefferson curls

Weightlifting

Deadlifts 5X1

Warm up sets:

10 x empty bar

5 x 50%1RM

5 x 60%

3 x 75%

Deadlift (5×1)

Working sets from 85-105% 1RM.

Score heaviest lift.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

15 goblet squats (24/16 kg)

50 double unders
Scale for DUs: 100 singles.