28-06-2017

YiQi – CrossFit

Warm-up

With 2 light-weight DBs in hand:

3 rounds:

100m shuttle run

20 sit-ups

10 thrusters

Mobility:

Pigeon

Thoracic lacrosse ball work

Weightlifting

Shoulder Press (5×5)

Share a bar with someone with similar height and 1RM.

Warm up sets:

10 reps empty bar

5 reps at 50% of 1RM

Work from 65%1RM to 85+%1RM

Score the heaviest set. It is your 5RM (5-Rep Max).

Metcon

Metcon (5 Rounds for reps)

5 rounds:

1 min row

1 min single arm alternating DB snatch (22.5/15kg)

1 min wall balls (20/14 lb)

1 min rest

Posted in: WOD