171 CrossFit – Wed, Dec 21
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">:30 Bottom of Squat Hold or 10 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">10 WB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">10 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">10 Ankle Rotations (L/R)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">INTO…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">30’ Bear Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">10 BBFront Squat</span></p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">8 Push-Ups*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ffe2fad8-7fff-e5f2-5129-744603f4473c">*Option to complete from knees. </span></p><p><br /> </p>
Strength
Front Squat (5-5-5*)
<p dir="ltr"><span id="docs-internal-guid-89b47928-7fff-271c-a2f0-ab6401423963">*Start Light-Mod and build up to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-89b47928-7fff-271c-a2f0-ab6401423963">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">EMOM x 21 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">MIN 1&2 – AMRAP of…</span></p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">7 Wall Balls (20/14)|(14/10)</span></p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">5 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">3 Front Squats (155/105)|(115/75).</span></p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">MIN 3 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">*Pick up where you left off.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">KG WB: (9/6)|(6/5)</span></p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">KG BB: (70/47.5)|(52.5/35)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">HSPU Option 1: Pike Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-34f74102-7fff-c44a-776e-c4a95b97a974">HSPU Option 2: DB Push Press</span></p><p><br /> </p>
