171 CrossFit – Wed, Dec 20

Warm-Up
Warm-Up
<p><span style="color:#000000;">2:00 Row</span></p><p> </p><p><span style="color:#000000;">into…</span></p><p> </p><p><span style="color:#000000;">AMRAP x 6 MINUTES</span></p><p><span style="color:#000000;">6 Alt. 90-90 Hip Rotations</span></p><p><span style="color:#000000;">6 Plate Squats*</span></p><p><span style="color:#000000;">6 Bodyweight Jumping Air Squats</span></p><p><span style="color:#000000;">6/6 Plate Around the Worlds</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">1:00 Row (aim to get 20/15+ or 15/12+ calories)</span></p><p> </p><p><span style="color:#000000;">*Hug the plate into the chest when standing; press the plate away from the body as you send the hips back and down into a squat. When standing, pull the plate back into the chest. </span></p>

Strength – All
5×5 Barbell Squat* (Weight)
<p style="text-align:center;"><span style="color:#000000;">*Build to a Moderate weight and hold the same weight across all 5 sets.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">Squat Options…</span></p><p style="text-align:center;"><span style="color:#000000;">Back Squat</span></p><p style="text-align:center;"><span style="color:#000000;">Front Squat</span></p><p style="text-align:center;"><span style="color:#000000;">Overhead Squat</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Weight)</span></p>

Workout – Performance
5 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="color:#000000;">10 Overhead Squats (115/75)</span></p><p style="text-align:center;"><span style="color:#000000;">20/15 Cal Row</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG BB: (52.5/35)</span></p>

Workout – Fitness
5 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="color:#000000;">10 Front Squats (115/75)</span></p><p style="text-align:center;"><span style="color:#000000;">15/12 Cal Row</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG BB: (52.5/35)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="color:#000000;">1:00 Calf Smash on Barbell</span></p><p style="text-align:center;"><span style="color:#000000;">:30 Prayer Stretch on Barbell/Foam Roller/Floor*</span></p><p style="text-align:center;"><span style="color:#000000;">5/5 Groiner w/Thoracic Rotation**</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;">*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards the ground.</span></p><p style="text-align:center;"><span style="color:#000000;">**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>