171 CrossFit – Sat, Aug 5
Warm-Up
Warm-Up
<p>SOLO WARM-UP OPTION</p><p>2 ROUNDS </p><p>1:00 Bike </p><p>8 Up-Downs w/ :01 Pause in Plank </p><p>8 Alt. Lunges </p><p>:20/:20 DB Suitcase Hold </p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting) </p><p>:30 Bike</p><p>6 Quick Up-Downs </p><p>6 DB Goblet Alt. Lunges</p><p>:20 DB Farmers Hold </p><p> </p><p>OR… </p><p> </p><p>PARTNER WARM-UP OPTION </p><p>2 ROUNDS* </p><p>P1: 1:00 Bike </p><p>P2: :30 Lunges + :30 DB Farmers Hold </p><p> </p><p>*Partners work through both sections twice. </p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS* </p><p>12/8 Cal Bike </p><p>10 Synchro Up-Downs </p><p>10 DB Goblet Alt. Lunges </p><p><br />*P1 works while P2 rests. Split work evenly. </p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 24 MINUTES*</p><p>30/25 Cal Bike</p><p>25 Up-Downs</p><p>20 DB Suitcase Alt. Lunges (50/35)</p><p>100m DB Farmers Carry</p><p> </p><p>*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 24 MINUTES*</p><p>25/20 Cal Bike</p><p>15 Up-Downs</p><p>20 DB Suitcase Alt. Lunges (35/20)</p><p>100m DB Farmers Carry</p><p> </p><p>*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG DB: (15/10)</p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p>IN TEAMS OF 2…</p><p> </p><p>AMRAP x 24 MINUTES</p><p>40/30 Cal Bike</p><p>30 Synchro Up-Downs</p><p>60 DB Suitcase Alt. Lunges (Athlete Choice)</p><p>100m DB Suitcase Carry</p><p> </p><p>*P1 works while P2 Rests. Both partners complete the Suitcase Walk together, switching DB’s as needed. Synchro Up-Downs are performed together for 40 reps total. Split all other work as needed.</p><p> </p><p>(Score is Rounds + Reps)</p>
Finisher
Metcon
<p>6 SETS (:20 ON/ :10 OFF)</p><p>MOVT 1 – Single DB Curls</p><p>MOVT 2 – Single DB Overhead Tricep Extensions</p><p> </p><p>*1 SET = MOVT + MOVT 2.</p><p> </p><p>(No Measure)</p>
