171 CrossFit – Sun, Dec 10

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">1:00 Cal Bike (Easy Pace)</span></p><p><span style="background-color:transparent;color:#000000;">16 Alt. Shoulder Taps </span></p><p><span style="background-color:transparent;color:#000000;">10 Shoulder Rotations (Forward &amp; Backwards)</span></p><p><span style="background-color:transparent;color:#000000;">100m Run </span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">1 SET</span></p><p><span style="background-color:transparent;color:#000000;">1:00 Cal Bike (Mod Pace)</span></p><p><span style="background-color:transparent;color:#000000;">8/8 Single Arm Bent Over Row</span></p><p><span style="background-color:transparent;color:#000000;">8 Knee Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">100m Run</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">1-2 SETS (Time Permitting)</span></p><p><span style="background-color:transparent;color:#000000;">:30 Cal Bike (Fast Pace)</span></p><p><span style="background-color:transparent;color:#000000;">6/6 Single Arm Planked Rows*</span></p><p><span style="background-color:transparent;color:#000000;">6 Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">100m Run</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*In the Plank position and with a DB in one hand complete 6 Rows (L) and then switch and complete 6 Rows (R).</span></p>

Extended Warm-Up – All
3 SETS
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10/10 Half Kneeling DB Arnold Press</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10-12 Bent Over Reverse Flyes</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest As Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
AMRAP x 18 MINUTES* (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20/15 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 DB Renegade Rows (50/35)**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Every 3:00, not including 0:00, complete a 200m Run.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**1 Rep = Push-Up + Row L + Row R</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG DB: (22.5/15)</span></p>

Workout – Fitness
AMRAP x 18 MINUTES* (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15/12 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 DB Renegade Rows (35/20)**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Every 3:00, not including 0:00, complete a 200m Run.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**1 Rep = Push-Up + Row L + Row R</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG DB: (15/10)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY 10 Wrist Rocks
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Foam Roll T Spine</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 EZ Bike (Nasal Breathing Only)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>