171 CrossFit – Sun, Aug 20
Warm-Up
Warm-Up
<p>AMRAP x 4 MINUTES</p><p>4 Plank to Pike</p><p>4 Alt. Groiners</p><p>4/4 Staggered Stance Good Mornings</p><p>4 Alt. Cossack Squat</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 4 MINUTES</p><p>:30 Cardio Choice (RPE 4/5)</p><p>10 Single Unders</p><p>4 KB Deadlift</p><p>4 KB Swings</p><p>4/4 KB Strict Press</p>
Workout – All
3 SETS FOR QUALITY
<p>2:00 Cardio Choice</p><p>100 Single Unders</p><p>25 Russian KB Swings (Athlete Choice, Light-Mod)</p><p>20 Alt. Cossack Squats</p><p>7/7 Single Arm Half Kneeling KB Arnold Press</p><p>1:00 Static Hold*</p><p> </p><p>-1:00 Walking Rest b/t Sets-</p><p> </p><p>*Options:</p><p>Plank Hold</p><p>Side Plank Hold</p><p>Tuck/ Hollow Hold</p><p>Wall Handstand Hold</p><p>Rig Hang</p><p> </p><p>(No Measure)</p>
Optional Cool Down
FOR QUALITY
<p>20-10-5-10-20</p><p>Banded Lat Pushdowns</p><p>Banded Upright Rows</p><p>Banded Bicep Curls</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
