26-10-2017 CF

YiQi – CrossFit

Warm-up

Buy-in: 10 x 10m Shuttle Runs

then 3 Rounds of:

8 Air Squats

8 Chin-Ups / Jumping Chin-Ups

8 Bird Dogs

4 Yoga Push-Ups

Buy-Out: 20sec Active Shoulder Hang on Bar

Mobility

1:00 each leg – 2-Way Ankle Stretch

:30 each arm – Banded External Shoulder Roation

:30 each arm – Banded Overhead Reach (band around elbow + reach for the sky)

Gymnastics

8 Rounds:

:20 Strict Pull-Ups

:10 Rest

:20 Hollow Hold

:10 Rest

*Scale Pull-Ups to Jumping Pull-Ups

Metcon

Metcon (4 Rounds for reps)

Four – 3 Min AMRAP:

3 Clean & Jerks

5 KB Swings

4 x 10m Sprint

*1 minute rest between rounds
– Use 65% of 1RM

Rx – 61kg/43kg