25-07-2017

YiQi – CrossFit

Warm-up

5 rounds:

8 KB swings

8 KB Sumo deadlift high pull (SDHP)

8 Goblet lunges

8 Pilar to plank

Mobility:

20 scap raises

Sampson stretch (1 min/leg)

20 scap raises

Sleeper stretch (1 min/arm)

Gymnastics

10×1 wall walk with a 10 second hold at the top

(EMOM for 10 minutes)

Metcon

Metcon (AMRAP – Reps)

8 rounds:

20 seconds of push press (43/30 kg)

10 seconds of rest

20 seconds of pull ups

10 seconds of rest
Use a light weight on the push press; about 60% of your max should let you be working for most of the 20 second interval in the beginning of the WOD.