28-11-2017 BC

YiQi – Bootcamp

 

Warm-up

1 Round:

30 Jumping Jacks

20 Arm Circles

10 I-Y-T

20 Lunges (15/side)

10 Reverse Snow Angels

Then; 2 Rounds of:

5 Yoga Push-ups

10 Sit-up

15 Air Squats

Skills & Strength

8 Rounds every 30 seconds alternating:

1 – 6 DB Z Press (30 sec)

2 – 8 Ab Pulse Ups (30 sec)

Metcon

Metcon (Time)

For Time:

18 – 15 – 12 – 9 – 6 – 3

Wall Balls

*Between each set:

10 x Jumping Pull-ups/Ring Rows

10 x Hanging Knee Raises

Read this write-up and review by Tara Rose published on Trenz magazine in Cambodia (Issue 2017 October) The Rise of CrossFit YiQi.

Posted in: WOD