29-11-2017 CF

YiQi – CrossFit

Warm-up

3 Rounds:

10 PVC OH Squats

10 PVC Good Mornings

10 PVC Pass-Thrus

10 second Chin-over Bar Hold (pull-up position)

Mobility

1 – Scap Raises x 15 reps

2 – Banded Pull-aparts x 10 reps

3 – Scap Raises x 15 reps

Gymnastics

E3MOM x 5 (15 min):

Weighted Strict Pull-Ups x 5 reps

If you don’t have 1 Strict Pull-up then:

8/8 DB Row

Max Chin Over Bar Hold

*No rest between the two movements, go heavy as you can in the DB Row

Weighted Pull-ups (5 x 5)

– Record heaviest weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

5 Pull-ups / Ring Rows

10 Deadlift (93/61kg)

15 Sit-ups

*Rest 5 Minutes

Metcon (AMRAP – Reps)

In 4 minutes:

20 Thrusters (52/34kg)

AMRAP Bar Hop Burpees
– Records burpees and add 20 for thrusters

Posted in: WOD