171 CrossFit – Sun, Apr 16
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-060addee-7fff-82bf-3661-c9a028b81f67">3 ROUNDS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-060addee-7fff-82bf-3661-c9a028b81f67">1:00 Cardio Choice (Increase pace each round)*</span></p><p dir="ltr"><span id="docs-internal-guid-060addee-7fff-82bf-3661-c9a028b81f67">5/5 Shoulder Circles Forward/ Backward</span></p><p dir="ltr"><span id="docs-internal-guid-060addee-7fff-82bf-3661-c9a028b81f67">10 Single DB Upright Row**</span></p><p dir="ltr"><span id="docs-internal-guid-060addee-7fff-82bf-3661-c9a028b81f67">10 Single DB Crush Curl**</span></p><p dir="ltr"><span id="docs-internal-guid-060addee-7fff-82bf-3661-c9a028b81f67">5/5 Single DB Arnold Press**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-060addee-7fff-82bf-3661-c9a028b81f67">*Athletes choice to switch up the cardio piece in each round (run, bike, row, ski, jump, etc)</span></p><p dir="ltr"><span id="docs-internal-guid-060addee-7fff-82bf-3661-c9a028b81f67">**Option to add :01 pause at the top of each rep</span></p>
Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">MIN 1 – :45 Max Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">MIN 2 – 10 Barbell Upright Row + Reverse Curls*</span></p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">MIN 3 – 25 Banded Tricep Pull-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">*1 Rep= 1 Upright Row + 1 Reverse Curl.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">-Rest 1:00 b/t EMOMS-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">MIN 1 – :45 Max Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">MIN 2 – 10 Slow Barbell Curl to Reverse Grip Press</span></p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">MIN 3 – 25 Banded Pull Aparts</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-55d52fc1-7fff-bb69-3772-a6466a8893a0">(No Measure)</span></p>
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-6691006c-7fff-04d6-9624-092e14bd2a08">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-6691006c-7fff-04d6-9624-092e14bd2a08">1:00 Single DB Alt. Flutter Kicks</span></p><p dir="ltr"><span id="docs-internal-guid-6691006c-7fff-04d6-9624-092e14bd2a08">-:30 Rest-</span></p><p dir="ltr"><span id="docs-internal-guid-6691006c-7fff-04d6-9624-092e14bd2a08">1:00 DB Slides</span></p><p dir="ltr"><span id="docs-internal-guid-6691006c-7fff-04d6-9624-092e14bd2a08">-:30 Rest-</span></p><p dir="ltr"><span id="docs-internal-guid-6691006c-7fff-04d6-9624-092e14bd2a08">1:00 Tuck-Up + V-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6691006c-7fff-04d6-9624-092e14bd2a08">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6691006c-7fff-04d6-9624-092e14bd2a08">(No Measure)</span></p>
