171 CrossFit – Thu, Dec 14

Warm-Up
Warm-Up
<p><span style="color:#000000;">2 ROUNDS</span></p><p><span style="color:#000000;">1:00 Cardio Choice (RPE 5)</span></p><p><span style="color:#000000;">10 Alt. Samson Lunges</span></p><p><span style="color:#000000;">10 BW Good Mornings</span></p><p><span style="color:#000000;">10 Dead Bugs</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">2 ROUNDS</span></p><p><span style="color:#000000;">1:00 Cardio Choice (RPE 7)</span></p><p><span style="color:#000000;">5/5 SB Split Squats</span></p><p><span style="color:#000000;">10 SB Deadlifts</span></p><p><span style="color:#000000;">10 Bird Dogs</span></p>

Workout – All
AMRAP x 24 MINUTES (Calories)
<p style="text-align:center;"><span style="color:#000000;">Max Cal Machine of Choice*</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Every 3:00 not including 0:00, complete 10 Alt. Slamball Goblet Lunges + 15 Slam Balls (Athlete Choice).</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Total Cals)</span></p>

Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="color:#000000;">5 Slow Slam Ball Jefferson Curls</span></p><p style="text-align:center;"><span style="color:#000000;">10 Slow Cat Cows</span></p><p style="text-align:center;"><span style="color:#000000;">10 Alt. Scorpions</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>