30-05-2017

YiQi – CrossFit

Warm-up

3 rounds:

2×10 m Bear walk

10 m Duck walk

10 m Burpee broad jump

Mobility:

2 rounds of

10 PVC pass throughs

10 standing SOTS press (PVC press from back rack to overhead)

10 PVC pass throughs

10 bottom of squat SOTS press (sit in your lowest good squat position with PVC pipe in back rack position and perform 10 presses)

Gymnastics

10×1 wall walk with a 10 second hold at the top.

(Go as high up the wall as you can. Maintain elbows locked out, body in hollow position. Don’t rush these – rest up to 2 minutes between reps).

Metcon

Metcon (5 Rounds for reps)

5 rounds:

1 min goblet squats (24/16 kg)

1 min sit ups

1 min KB swings

1 min rest
Use the same light weight on the KB swings as on the goblet squats.

Score total squats, sit ups + KB swings per round.

Posted in: WOD