February 4, 2018 CrossFit Proficient

Monday 5th February -‘Yin Yang’

CrossFit Proficient – CrossFit

20 minutes to work on your Pull-Ups and Push-Ups today.

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

15 Pike Squats

3 Rounds:

10 Alternating Back Rack Lunges

10 Sumo Squats

Strength

Back Squat (5-5-5-5-5)

Metcon

‘Yin Yang’

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

1 Pull-Up / 2 Push-Ups

2 Pull- Ups/ 4 Push-Ups

3 Pull-Ups / 6 Push-Ups

4 Pull-Ups / 8 Push-Ups

Etc…

Etc…

Cool Down

Single Arm Lat Stretch

Twisted Cross

Couch Stretch