28-09-2017

YiQi – CrossFit

Warm-up

September Challenge

OR

AMRAP 8

100m Jog OR 10 x 10m Shuttle Runs

2 Wall Walks

3 Plank Walk Outs

4 Broad Jumps (start at wall & run backwards to wall)

5 Push-Ups (Negatives no Box)

Mobility

1 min KB Shoulder Capsule External/Internal Rotation (each arm)

:30 Sleeper Stretch (each arm)

:30 Banded Bully (each arm)

20 Push-Up Pulses

Gymnastics

Push-ups (Max Reps – EMOM 10)

Score total reps across all 10 Rounds

Metcon

Metcon (Time)

3 Rounds For Time:

120 Single Unders

20 Burpees over rope
*Single Unders Only

Cool Down

OPTIONAL:

Pec Smash w/ Lacrosse Ball Against Wall/Pillars

Banded Pec Opener