171 CrossFit – Fri, Dec 15

Warm-Up
Warm-Up
<p>2 Rounds: </p><p>1:00 Row at Moderate Pace (RPE 6)</p><p>10 Scap Pull-ups</p><p>5/5 Arnold Press</p><p>10 up-downs</p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">SPECIFIC WARM-UP</span></p><p><span style="color:#000000;">2 ROUNDS</span></p><p><span style="color:#000000;">100m Run</span></p><p><span style="color:#000000;">10 Glute Bridges</span></p><p><span style="color:#000000;">10 Slow Deadbugs</span></p><p><span style="color:#000000;">10 BB Good Mornings</span></p>

Strength – All
Deadlift (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift)

<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>

X-Mas Games WOD #3 (RX)
Devil Row (Time)
<p>3 Rounds For Time: </p><p>30/24 Cal Row</p><p>20 Toes to Bar</p><p>10 Devil Press (50/35)</p>

X-Mas Games WOD #3 (INT)
Devil Row (Time)
<p>3 Rounds For Time:</p><p>30/24 Cal Row</p><p>20 V-Ups</p><p>10 Devil Press (35/25)</p>

X-Mas Games WOD #3 (Scaled
Devil Row (Time)
<p>3 Rounds For Time:</p><p>25/20 Cal Row</p><p>20 Tuck Ups</p><p>10 Devil Press (25/15)</p>

X-Mas Games WOD #3 (Beginner)
Devil Row (Time)
<p>3 Rounds For Time:</p><p>20/15 Cal Row</p><p>20 Sit-ups</p><p>10 Devil Press (15/10)</p>