171 CrossFit – Sat, Apr 29
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-33693e36-7fff-082c-d05c-4c80fbd27f67">AMRAP x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-33693e36-7fff-082c-d05c-4c80fbd27f67">20 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-33693e36-7fff-082c-d05c-4c80fbd27f67">16 Band Pull Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-33693e36-7fff-082c-d05c-4c80fbd27f67">12 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-33693e36-7fff-082c-d05c-4c80fbd27f67">8 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-33693e36-7fff-082c-d05c-4c80fbd27f67">4 Push-Up to Pike</span></p>
Extended Warm-Up – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-3e2665b2-7fff-75c6-a0ae-2c38996c39fe">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-3e2665b2-7fff-75c6-a0ae-2c38996c39fe">10 Straight Arm Banded Push-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-3e2665b2-7fff-75c6-a0ae-2c38996c39fe">5 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-3e2665b2-7fff-75c6-a0ae-2c38996c39fe">5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-3e2665b2-7fff-75c6-a0ae-2c38996c39fe">5 Slow Air Squats + 5 Fast Air Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e2665b2-7fff-75c6-a0ae-2c38996c39fe">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e2665b2-7fff-75c6-a0ae-2c38996c39fe">(No Measure)</span></p>
Workout – Performance
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
<p dir="ltr"><span id="docs-internal-guid-49ee08aa-7fff-7cef-cacd-446fe8b3959e">NOTE: New Benchmark.</span></p>
Workout – Fitness
“CINDY (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats
6 Ring Rows
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)
<p dir="ltr"><span id="docs-internal-guid-262fab1a-7fff-17ec-22ca-f3a864123d7e">NOTE: New Benchmark.</span></p>
Partner Workout Option
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-606b8d73-7fff-37ca-9310-bb56ffdb57ca">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-606b8d73-7fff-37ca-9310-bb56ffdb57ca">30 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-606b8d73-7fff-37ca-9310-bb56ffdb57ca">5 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-606b8d73-7fff-37ca-9310-bb56ffdb57ca">10 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-606b8d73-7fff-37ca-9310-bb56ffdb57ca">15 Air Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-606b8d73-7fff-37ca-9310-bb56ffdb57ca">*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-606b8d73-7fff-37ca-9310-bb56ffdb57ca">(Score is Time)</span></p>
Optional Cool Down
FOR QUALITY
<p dir="ltr"><span id="docs-internal-guid-a99a08e7-7fff-84be-edea-77136eeee651">5:00 Foam Roll or Barbell Smash of Choice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a99a08e7-7fff-84be-edea-77136eeee651">(No Measure)</span></p>
