171 CrossFit – Sun, Apr 23
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d843a51f-7fff-d3b2-e674-7835fb2d5091">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-d843a51f-7fff-d3b2-e674-7835fb2d5091">:40 Bike (Increase pace each round)</span></p><p dir="ltr"><span id="docs-internal-guid-d843a51f-7fff-d3b2-e674-7835fb2d5091">8 Glute Bridge-Ups → KB Deadlift → KB Russian Swing</span></p><p dir="ltr"><span id="docs-internal-guid-d843a51f-7fff-d3b2-e674-7835fb2d5091">8 Alt. Lunges → Alt. Box Step-Ups → Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-d843a51f-7fff-d3b2-e674-7835fb2d5091">8 Alt. Deadbugs → Straight Leg Sit-Ups → Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-d843a51f-7fff-d3b2-e674-7835fb2d5091">:40 Static Hold*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d843a51f-7fff-d3b2-e674-7835fb2d5091">*Athletes choice to switch up the static hold in each round.</span></p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">EMOM x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">MIN 1 – 10/8 Cal Bike + Max KB Russian Swing (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">MIN 2 – 10 Box Jumps (Athlete Choice) + Max Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">MIN 3 – :45 Static Hold (Athlete Choice)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">*Static Hold Options:</span></p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">Wall Sit</span></p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">Hollow Hold</span></p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">Dead Hang</span></p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">Handstand Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-73b360a6-7fff-7f71-5167-b2972d38b2e0">(Score is Total Reps KBS + Sit-Ups)</span></p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">EMOM x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">MIN 1 – 8/6 Cal Bike + Max KB Russian Swing (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">MIN 2 – 8 Box Jumps (Athlete Choice) + Max Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">MIN 3 – :45 Static Hold (Athlete Choice)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">*Static Hold Options:</span></p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">Wall Sit</span></p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">Hollow Hold</span></p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">Dead Hang</span></p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">Handstand Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-372f436a-7fff-cf12-27ca-04b80011b3a6">(Score is Total Reps KBS + Sit-Ups)</span></p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-73929da9-7fff-235b-c031-b8b8006821f0">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-73929da9-7fff-235b-c031-b8b8006821f0">20 DBL DB Twisting Curls</span></p><p dir="ltr"><span id="docs-internal-guid-73929da9-7fff-235b-c031-b8b8006821f0">15 DB Reverse Curls</span></p><p dir="ltr"><span id="docs-internal-guid-73929da9-7fff-235b-c031-b8b8006821f0">10 DB Waiter Curl</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-73929da9-7fff-235b-c031-b8b8006821f0">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-73929da9-7fff-235b-c031-b8b8006821f0">(No Measure)</span></p>
