171 CrossFit – Sun, Aug 6
Warm-Up
Warm-Up
<p>1 SET</p><p>10 Calf Raises</p><p>10 Tibialis Raises</p><p>10 Alt. Step-Ups</p><p>10/10 Bodyweight Single Leg RDL</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>10 Alt. Groiners</p><p>10 Alt. Step-Overs</p><p>10/10 Single Leg Glute Bridge-Ups</p><p> </p><p>Into…</p><p> </p><p>8 Kang Squats</p><p>8 KB Deadlifts</p><p>8 Broad Jumps</p>
Workout – Performance
Metcon (Time)
<p>FOR TIME</p><p>5-15-25-35-25-15-5</p><p>KB Swing (70/53)</p><p>Box Jump Overs (24/20)</p><p> </p><p>(Score is Time)</p><p> </p><p>KG KB: (32/24)</p>
Workout – Fitness
Metcon (Time)
<p>FOR TIME</p><p>5-15-25-35-25-15-5</p><p>KB Swing (53/35)</p><p>Box Jump Overs (20)</p><p> </p><p>(Score is Time)</p><p> </p><p>KG KB: (24/16)</p>
Finisher
Metcon
<p>2 SETS</p><p>10 Leg Lifts</p><p>20 Sit-Ups</p><p>30 Alt. Plank Hip Taps</p><p>40 Alt. Hollow Body Flutter Kicks</p><p>30 Alt. Plank Hip Taps</p><p>20 Sit-Ups</p><p>10 Leg Lifts</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
