26-05-2017

Announcements

We’re on Instagram! @crossfit_yiqi

YiQi – CrossFit

Warm-up

2 rounds:

40 m Farmer carry

20 KB swings

10 push ups

Mobility:

Shoulder activation –

5 kicks to handstand against wall (hold 10 seconds if possible)

OR 5 tripod stands

Skills & Strength

5 rounds:

1 minute plank hold

30 seconds of double unders

30 seconds of rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

20 air squats

10 toes to bar

5 strict press (45/30 kg)
Use about 65% of your max strict press; you should be able to go unbroken throughout the workout if you pace it.