27-11-2017 BC

YiQi – Bootcamp

Warm-up

2 Rounds:

10 Windmills

10 Side to Side Lunges

10 Air Squat

10 Spiderman Lunge

10 Glute Bridge

Stretch:

:30 sec/leg Pigeon Pose

Skills & Strength

E2MOM x 6 (12 min):

6 Tempo Goblet Squats @ 32X1

*increase weight each round if easily completed

Metcon

Metcon (Time)

4 Rounds For Time:

200m Run

21 Sit-ups

15 KB Swing

9 Burpee
Time Cap – 18min

Posted in: WOD