171 CrossFit – Sat, Aug 12
Warm-Up
Warm-Up
<p>2 ROUNDS </p><p>1:00 Row (RPE 5-6)</p><p>10 Supinated Band Pull-Aparts </p><p>10 Banded Upright Rows </p><p>10 Tuck-Ups </p><p>5 Scap Depressions + Scap Retractions </p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting) </p><p>:30 Cal Row (RPE 7-8)</p><p>10 V-Ups </p><p>10 Straight Arm Banded Lat Push-Downs </p><p>7 Kip Swings </p>
Workout – Performance
1.) AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
<p>12/10 Cal Row</p><p>8 Toes to Bar</p><p>4 Bar Muscle-Ups</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>-Rest 2:00 b/t P1 & P2-</p>
2.) FOR TIME (Time)
<p>50/40 Cal Row</p><p>25 Toes to Bar</p><p>15 Bar Muscle-Ups</p><p>25 Toes to Bar</p><p>50/40 Cal Row</p><p> </p><p>(Score is Time)</p>
Workout – Fitness
1.) AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
<p>12/10 Cal Row</p><p>8 Knees to Chest</p><p>6 Pull-Ups</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>-Rest 2:00 b/t P1 & P2-</p>
2.) FOR TIME (Time)
<p>50/40 Cal Row</p><p>20 Knees to Chest</p><p>15 Pull-Ups</p><p>20 Knees to Chest</p><p>50/40 Cal Row</p><p> </p><p>(Score is Time)</p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 20 MINUTES*</p><p>60/50 Cal Row</p><p>40 Toes to Bar</p><p>20 Bar Muscle-Ups</p><p> </p><p>*P1 works while P2 rests. Split work as needed.</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10/10 Seated Single Leg Lifts</p><p>:30 Child’s Pose w/Lat Stretch</p><p>10 Seated Double Leg Lifts</p><p>30 Banded Tricep Extensions</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
