171 CrossFit – Sat, Apr 8
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">:45 Cal Row (increasing intensity)</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">10 Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">5/5 Single Arm DB Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">10 Single DB Curls</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">12 Slow Alt. Shoulder Taps</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">:45 Cal Row (increasing intensity)</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">10 Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">5/5 Single Arm DB Upright Row</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">15 DB Glute Bridge-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-a9578c6f-7fff-39fb-c429-995f3e42c7a8">10 DB Slides</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-93def1eb-7fff-a9c3-c3a9-9d0cba96c918">AMRAP x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-93def1eb-7fff-a9c3-c3a9-9d0cba96c918">25/20 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-93def1eb-7fff-a9c3-c3a9-9d0cba96c918">20 Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-93def1eb-7fff-a9c3-c3a9-9d0cba96c918">15 DBL DB Hang Power Cleans (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-93def1eb-7fff-a9c3-c3a9-9d0cba96c918">100m DB Farmer Walk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-93def1eb-7fff-a9c3-c3a9-9d0cba96c918">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-93def1eb-7fff-a9c3-c3a9-9d0cba96c918">KG DB: (22.5/15)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-b3e25975-7fff-fb5e-e435-74b768560fe4">AMRAP x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-b3e25975-7fff-fb5e-e435-74b768560fe4">20/15 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-b3e25975-7fff-fb5e-e435-74b768560fe4">20 Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-b3e25975-7fff-fb5e-e435-74b768560fe4">10 DBL DB Hang Power Clean (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-b3e25975-7fff-fb5e-e435-74b768560fe4">100m DB Farmer Walk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b3e25975-7fff-fb5e-e435-74b768560fe4">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b3e25975-7fff-fb5e-e435-74b768560fe4">KG DB: (15/10)</span></p>
Partner Workout Option
Metcon (Calories)
<p dir="ltr"><span id="docs-internal-guid-b47e039e-7fff-4fca-03a3-cfcbb7d3750c">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b47e039e-7fff-4fca-03a3-cfcbb7d3750c">AMRAP x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-b47e039e-7fff-4fca-03a3-cfcbb7d3750c">20 Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-b47e039e-7fff-4fca-03a3-cfcbb7d3750c">15 DBL DB Hang Power Clean (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-b47e039e-7fff-4fca-03a3-cfcbb7d3750c">50m DB Farmer Carry</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b47e039e-7fff-4fca-03a3-cfcbb7d3750c">*P1 completes 1 full round while P2 completes Max Cal Row. Once P1 finishes a round, partners switch.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b47e039e-7fff-4fca-03a3-cfcbb7d3750c">(Score is Total Cals)</span></p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-cd4bd744-7fff-ac9e-6400-b90ff822cc28">6 SETS (:20 ON/ :10 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-cd4bd744-7fff-ac9e-6400-b90ff822cc28">MOVT 1 – Single DB Curls</span></p><p dir="ltr"><span id="docs-internal-guid-cd4bd744-7fff-ac9e-6400-b90ff822cc28">MOVT 2 – Single DB Glute Bridge-Up</span></p><p dir="ltr"><span id="docs-internal-guid-cd4bd744-7fff-ac9e-6400-b90ff822cc28">MOVT 3 – DB Slides</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cd4bd744-7fff-ac9e-6400-b90ff822cc28">-No Additional Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cd4bd744-7fff-ac9e-6400-b90ff822cc28">*1 SET = MOVT 1- MOVT 3.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cd4bd744-7fff-ac9e-6400-b90ff822cc28">(No Measure)</span></p>
