171 CrossFit – Sat, Aug 26
Warm-Up
Warm-Up
<p>2-3 ROUNDS (Time Permitting) </p><p>1:00 Row </p><p>10 Alt. Lunges*</p><p>5 BB Up and Overs** </p><p>20 Lateral Hops (Over Bar Optional)</p><p>5 Burpees </p><p> </p><p>*RND 2+3 complete Barbell Back Rack Lunges. </p><p>**Barbell starts in the front rack, then push press to overhead and carefully lower down to the back rack.</p>
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
<p>500/400m Row</p><p>30 Back Rack Alt. Lunges (95/65)</p><p>15 Burpees Over Bar</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (42.5/30)</p>
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
<p>500/400m Row</p><p>20 Back Rack Alt. Lunges (65/45)</p><p>10 Burpees</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (30/20)</p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 16 MINUTES*</p><p>1000/800m Row</p><p>60 Back Rack Lunges (Athlete Choice)</p><p>30 Synchro Burpees</p><p> </p><p>*P1 works while P2 rests. Split work as needed except the Burpees.</p><p> </p><p>(Score is Rounds + Reps)</p>
Post-Workout Strength – All
Bench Press (5-5-5-5*)
<p>*Start Light-Mod and build to Moderate+.</p><p> </p><p>(Score is Weight)</p>
