171 CrossFit – Tue, Apr 25
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">6 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">6 Glute Bridge Ups + Pause</span></p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">6 Bird Dogs</span></p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">6 Cat Cows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">:30 Mod Row Pace</span></p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">6 Jumping Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">6 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-74b031c0-7fff-1670-4e22-0843463a705f">6 Tuck-Ups</span></p>
Strength – All
Back Squat (3×5 @ 1111*)
<p dir="ltr"><span id="docs-internal-guid-dfe31347-7fff-5a5c-02ef-842f5d967066">*Keep weight Light across all sets. This is a Deload Week.</span></p><p dir="ltr"> </p><p dir="ltr">Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position'</p><p> </p><p dir="ltr"><span id="docs-internal-guid-dfe31347-7fff-5a5c-02ef-842f5d967066">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-dfe31347-7fff-5a5c-02ef-842f5d967066">Week 5 of 5 Tempo</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-2965006b-7fff-1eef-e5d3-3f27584592af">3 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-2965006b-7fff-1eef-e5d3-3f27584592af">45/35 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-2965006b-7fff-1eef-e5d3-3f27584592af">25 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-2965006b-7fff-1eef-e5d3-3f27584592af">15 Back Squats (135/95)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2965006b-7fff-1eef-e5d3-3f27584592af">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2965006b-7fff-1eef-e5d3-3f27584592af">KG BB: (60/42.5)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-b9a4b024-7fff-6e9c-30b4-076e7138a15c">3 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b9a4b024-7fff-6e9c-30b4-076e7138a15c">35/25 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-b9a4b024-7fff-6e9c-30b4-076e7138a15c">20 Knees to Chest</span></p><p dir="ltr"><span id="docs-internal-guid-b9a4b024-7fff-6e9c-30b4-076e7138a15c">15 Back Squats (95/65)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b9a4b024-7fff-6e9c-30b4-076e7138a15c">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b9a4b024-7fff-6e9c-30b4-076e7138a15c">KG BB: (42.5/30)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-afdf11e1-7fff-0d62-8e2e-485c49b1952d">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-afdf11e1-7fff-0d62-8e2e-485c49b1952d">5 Bodyweight Kang Squats</span></p><p dir="ltr"><span id="docs-internal-guid-afdf11e1-7fff-0d62-8e2e-485c49b1952d">10 Arm Haulers</span></p><p dir="ltr"><span id="docs-internal-guid-afdf11e1-7fff-0d62-8e2e-485c49b1952d">15 Glute Bridge Ups</span></p><p dir="ltr"><span id="docs-internal-guid-afdf11e1-7fff-0d62-8e2e-485c49b1952d">1:00/1:00 Couch Stretch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-afdf11e1-7fff-0d62-8e2e-485c49b1952d">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-afdf11e1-7fff-0d62-8e2e-485c49b1952d">(No Measure)</span></p>
