171 CrossFit – Sat, Dec 2

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">RUNNING PREP (6:00 MINUTES)</span></p><p><span style="background-color:#ffffff;color:#000000;">200m Run</span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Calf Walk</span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Side Lunges</span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Samson Lunges</span></p><p><span style="background-color:#ffffff;color:#000000;">25’ High Knees</span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Butt Kickers</span></p><p><span style="background-color:#ffffff;color:#000000;">25’ High Kicks</span></p><p><span style="background-color:#ffffff;color:#000000;">400m Run </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into.. </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">2-3 ROUNDS (Time Permitting) </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Cat/ Cows</span></p><p><span style="background-color:#ffffff;color:#000000;">5 Sumo Good Mornings + 5 Sumo Squats*</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Tuck-Ups w/ :01 Pause at Top </span></p><p><span style="background-color:#ffffff;color:#000000;">40 Single Unders**</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Perform 5 SGM then 5 SS. </span></p><p><span style="background-color:#ffffff;color:#000000;">**RND2-3 Complete :20-:30 Double Unders.</span></p>

Workout – Performance
AMRAP x 22 MINUTES* (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 V-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">7 Sumo<strong> </strong>Deadlifts**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*At 0:00 &amp; at 11:00 complete an 800m Run. Pick up where you left off when back.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Deadlift Weight Options:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(185/135)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(225/155)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(275/185)</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 BB1: (85/60)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (100/70)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (125/85)</span></p>

Workout – Fitness
AMRAP x 22 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Tuck-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">7 Sumo Deadlifts**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*At 0:00 &amp; at 11:00 complete an 800m Run. Pick up where you left off when back.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Deadlift Weight Options:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(155/105)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(185/135)</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 BB1: (60/42.5)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (70/47.5)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (85/60)</span></p>

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 22 MINUTES*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 V-Ups or Tuck-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">14 Sumo Deadlifts (Athlete Choice)**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Workout starts with a 800m Run. Partners run together. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark, both partners will complete another 800m Run together and pick up where they left off in the AMRAP when back.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Sciatic Nerve Floss</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10/10 Single Arm Seated Banded Lat Pulldown</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Single Arm Wrist Nerve Floss</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>