171 CrossFit – Thu, Aug 31
Warm-Up
Warm-Up
<p>2 Rounds </p><p>200m Run</p><p>5 Inch Worms + Push-Up</p><p>5 Slow Boot Strappers</p><p>5 Scap Pull-Ups </p><p>5 Kip Swings </p><p> </p><p>Into… </p><p> </p><p>3 Rounds</p><p>100m Run </p><p>6 Wall Ball Front Squats</p><p>6 Wall Ball Presses</p><p>6 Wall Ball Ground to Overhead</p><p>6 Strict Knee Raises</p>
Strength – Performance
Overhead Squat (3×10*)
<p>*Build to a Moderate weight and stay at that weight across all sets.</p><p> </p><p>(Score is Weight)</p>
Strength – Fitness
Front Squat (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 – Performance
EMOM x 20 MINUTES (AMRAP – Reps)
<p>MIN 1 – 15 Toes to Bar</p><p>MIN 2 – 20 Wall Balls (20/14)</p><p>MIN 3&4 – Max 25ft Shuttle Runs*</p><p>MIN 5 – Rest</p><p> </p><p>*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.</p><p> </p><p>(Score is Reps of Shuttle Runs)</p>
Workout – Fitness
EMOM x 20 MINUTES (AMRAP – Reps)
<p>MIN 1 – 15 Knees to Chest</p><p>MIN 2 – 20 Wall Balls (14/10)</p><p>MIN 3&4 – Max 25ft Shuttle Runs*</p><p>MIN 5 – Rest</p><p> </p><p>*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.</p><p> </p><p>(Score is Reps of Shuttle Runs)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold</p><p>MIN 2 – :50 Alt. Bird Dogs</p><p>MIN 3 – :50 Foam Roll</p><p> </p><p>(No Measure)</p>
