171 CrossFit – Sun, Dec 18
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">ON A 7:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">5 Lunge-Lunge-Squats</span></p><p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">10 Scap Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">10 Deadbugs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">IN REMAINING TIME PERFORM AN AMRAP OF…</span></p><p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">8 Push-Up to Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">10 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-89b71c23-7fff-6bba-88fb-ec18da805fb1">12 Groiners + Twist</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-a8767f34-7fff-cde4-273f-723fe5b93b6c">4 SETS FOR MAX REPS</span></p><p dir="ltr"><span id="docs-internal-guid-a8767f34-7fff-cde4-273f-723fe5b93b6c">1:00 – Alt. DBL DB Front Rack Lunges (35/20)|(20/15)</span></p><p dir="ltr"><span id="docs-internal-guid-a8767f34-7fff-cde4-273f-723fe5b93b6c">1:00 – DB Deficit Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-a8767f34-7fff-cde4-273f-723fe5b93b6c">1:00 – Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-a8767f34-7fff-cde4-273f-723fe5b93b6c">1:00 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a8767f34-7fff-cde4-273f-723fe5b93b6c">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a8767f34-7fff-cde4-273f-723fe5b93b6c">KG DB: (15/10)|(10/7.5)</span></p><p><br /> </p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-28d1283f-7fff-2eb1-4815-016cc13ece2d">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-28d1283f-7fff-2eb1-4815-016cc13ece2d">15 DB Flyes*</span></p><p dir="ltr"><span id="docs-internal-guid-28d1283f-7fff-2eb1-4815-016cc13ece2d">20 Alt. DB Deadbugs</span></p><p dir="ltr"><span id="docs-internal-guid-28d1283f-7fff-2eb1-4815-016cc13ece2d">1:00 Max Weighted Knee Raises</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-28d1283f-7fff-2eb1-4815-016cc13ece2d">*Complete on floor.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-28d1283f-7fff-2eb1-4815-016cc13ece2d">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-28d1283f-7fff-2eb1-4815-016cc13ece2d">(No Measure)</span></p><p><br /> </p>
