25-10-2017 CF

YiQi – CrossFit

Warm-up

2 Min – Foam Roll – Quads / Calves

3 Rounds:

5 KB Push Press (R + L)

12 Mountain Climbers

6 HR Burpees

Mobility

15 Ankle Hinges w/ KB (R + L) (*knees track over toes + heels on ground)

:45 KB Shoulder Rotation (lay on floor with KB over shoulder)

:30 each Banded Front Rack

Weightlifting

Front Squat (5 sets of 5 reps)

Warm-up Sets:

*rest only when adding new weights

2 x 10 @ Empty Bar

5 @ 40%

5 @ 50%

Work Sets:

5 x 5 – From 65% – 75-80%

Metcon

Metcon (Time)

3 Rounds – For Time

15 Barbell Front Rack Lunge

10 Bar Facing Burpees

10 Toes-To-Bar
*Approx. 50%-60% 1RM of Front Squat

Rx – 70kg/48kg

Metcon (AMRAP – Reps)

8 Rounds:

:20 Toes to Bar

:10 Rest

:20 Burpees

:10 Rest
Scaled – Knees-to-Elbows; Hanging Knee Raises

*Record total reps