171 CrossFit – Tue, Dec 12

Warm-Up
Warm-Up
<p><span style="color:#000000;">1 ROUND (MIN 0-4)</span></p><p><span style="color:#000000;">2:00 Bike</span></p><p><span style="color:#000000;">6 Cat/Cows</span></p><p><span style="color:#000000;">6 Elevated Calf Raises (pause in bottom of stretch)</span></p><p><span style="color:#000000;">6 Alt. 90-90 Hip Rotations</span></p><p><span style="color:#000000;">6 Bootstrappers</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">AMRAP x 4 MINUTES</span></p><p><span style="color:#000000;">6/4 Cal. Bike (increase pace every round)</span></p><p><span style="color:#000000;">4 Air Squats + 4 Jumping Squats</span></p><p><span style="color:#000000;">4 Burpees</span></p>

Strength – All
Back Squat (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat)

<p style="text-align:center;"><span style="color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">Week 5 of 5</span></p><p style="text-align:center;"><span style="color:#000000;">Strength | Wave-Loading Cycle</span></p>

Workout – Performance
IN TEAMS OF 2… (AMRAP – Reps)
<p style="text-align:center;"><span style="color:#000000;">ON A 12:00 RUNNING CLOCK…*</span></p><p style="text-align:center;"><span style="color:#000000;">150/125 Cal Bike</span></p><p style="text-align:center;"><span style="color:#000000;">-Max Synchro Burpees in Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Reps of Synchro Burpees)</span></p>

Workout – Fitness
IN TEAMS OF 2… (AMRAP – Reps)
<p style="text-align:center;"><span style="color:#000000;">ON A 12:00 RUNNING CLOCK…*</span></p><p style="text-align:center;"><span style="color:#000000;">125/100 Cal Bike</span></p><p style="text-align:center;"><span style="color:#000000;">-Max Synchro Burpees in Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Reps of Synchro Burpees)</span></p>

Solo Workout Option – All
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="color:#000000;">25/20 Cal Bike</span></p><p style="text-align:center;"><span style="color:#000000;">15 Burpees</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Rounds + Reps)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="color:#000000;">5/5 Single Leg Glute Bridge-Up</span></p><p style="text-align:center;"><span style="color:#000000;">10 Glute Bridge-Ups w/:03 Pause at Top</span></p><p style="text-align:center;"><span style="color:#000000;">10 Alt. 90-90 Hip Rotations</span></p><p style="text-align:center;"><span style="color:#000000;">10 Cat/Cows</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>