171 CrossFit – Fri, Apr 21
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">0:00-3:00 RUNNING DRILLS…</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">High Knees</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">Butt Kicks</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">Toe/Heel Walk</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">Inside/Outside Foot Walk</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">Quad Stretch to Knee Hug</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">400m Group Jog (MIN 3-5)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">2 ROUNDS (MIN 5-8)</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">5 Barbell Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">5 Barbell Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">10 Barbell Elbow Punches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">1-2 ROUNDS (MIN 8-10)</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-96d359d7-7fff-d12e-7dc5-27ff3a2c4dd1">5 Barbell Strict Press w/ :01 Pause at the top</span></p>
Workout – Performance
“AVA” (AMRAP – Rounds and Reps)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)
400m Run
21 Ground to Overhead (95/65)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.
KG BB: (42.5/30)
Workout – Fitness
“AVA (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)
400m Run
21 Ground to Overhead (65/45)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.
KG BB: (30/20)
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-a586288f-7fff-f0b1-c97e-27e945e51ad4">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-a586288f-7fff-f0b1-c97e-27e945e51ad4">MIN 1 – :45 Alt. Groiners w/Twist</span></p><p dir="ltr"><span id="docs-internal-guid-a586288f-7fff-f0b1-c97e-27e945e51ad4">MIN 2 – :45 Alt. Deadbugs</span></p><p dir="ltr"><span id="docs-internal-guid-a586288f-7fff-f0b1-c97e-27e945e51ad4">MIN 3 – :45 Rebound Pose w/Box Breathing*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a586288f-7fff-f0b1-c97e-27e945e51ad4">*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a586288f-7fff-f0b1-c97e-27e945e51ad4">(No Measure)</span></p>
