171 CrossFit – Mon, Aug 28
Warm-Up
Warm-Up
<p>AMRAP x 4 MINUTES</p><p>:30 Bike</p><p>4 Scap Push-Ups (on hands or forearms)</p><p>8 Alt. Deadbugs</p><p>4 Up-Downs</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 4 MINUTES</p><p>:30 Bike</p><p>8 Banded Pull Aparts</p><p>4 Push-Ups</p><p>8 Sit-Ups</p>
Strength – All
Bench Press (3×10*)
<p>*Build to a Moderate weight and stay at that weight across all sets.</p><p> </p><p>(Score is Weight)</p>
Workout – All
2 SETS (AMRAP – Rounds and Reps)
<p>AMRAP x 9 MINUTES</p><p>15/12 Cal Bike</p><p>12 Sit-Ups</p><p>9 Push-Ups*</p><p> </p><p>*Option for Knee Push-Ups</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Lowest Rounds + Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>15 SLOW Arm Haulers</p><p>10 Banded Upright Rows</p><p>5 Elevated Calf Raise w/:03 Pause in Bottom Stretch</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
