171 CrossFit – Sat, Apr 1
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">ON AN 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">3 ROUNDS</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">5 KB Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups</span></p><p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">Then Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">AMRAP IN REMAINING TIME..</span></p><p dir="ltr"><span id="docs-internal-guid-d14eb280-7fff-8956-930b-f66fabfcee5d">Max Meter Row</span></p>
Workout – Performance
Metcon (Distance)
<p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">ON AN 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">Max Meter Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">AMRAP x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">10 Russian KB Swings (70/53)</span></p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">10 KB Goblet Alt. Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">20 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">ON AN 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">Max Meter Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">(Score is Total Meters Rowed)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">KG KB: (32/24)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75989911-7fff-fff6-105c-bdc762c1dcb7">*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!</span></p>
Workout – Fitness
Metcon (Distance)
<p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">ON AN 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">Max Meter Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">AMRAP x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">10 Russian KB Swing (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">10 KB Goblet Alt. Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">20 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">ON AN 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">Max Meter Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">(Score is Total Meters Rowed)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">KG KB: (24/16)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-423b9b08-7fff-8de1-79f8-9a098b41fc11">*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!</span></p>
Partner Workout Option
Metcon (Distance)
<p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">ON AN 10:00 RUNNING CLOCK…*</span></p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">Max Meter Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">-Immediately Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">AMRAP x 10 MINUTES**</span></p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">10 Russian KB Swings (70/53)</span></p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">10 KB Goblet Alt. Lunges</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">-Immediately Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">ON AN 10:00 RUNNING CLOCK…*</span></p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">Max Meter Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">*P1 works while P2 rests. Split the rowing work as needed.</span></p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">(Score is Total Meters Rowed)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">KG KB: (32/24)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1c12b924-7fff-51b5-3d46-65e5b71cf9af">*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!</span></p>
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-6ab21d07-7fff-02e8-40c2-fcde6222e43f">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-6ab21d07-7fff-02e8-40c2-fcde6222e43f">10/10 Single Arm KB Upright Row</span></p><p dir="ltr"><span id="docs-internal-guid-6ab21d07-7fff-02e8-40c2-fcde6222e43f">:30/:30 Single Arm KB Overhead Hold</span></p><p dir="ltr"><span id="docs-internal-guid-6ab21d07-7fff-02e8-40c2-fcde6222e43f">1:00/1:00 Calf Smash on KB Horn</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6ab21d07-7fff-02e8-40c2-fcde6222e43f">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6ab21d07-7fff-02e8-40c2-fcde6222e43f">(No Measure)</span></p>
