171 CrossFit – Thu, Dec 21

Warm-Up
Warm-Up
<p><span style="color:#000000;">2 SETS</span></p><p><span style="color:#000000;">:30s Bike (RPE 5)</span></p><p><span style="color:#000000;">10 BW Good Mornings</span></p><p><span style="color:#000000;">10 BW Alt. Lunges (SET1: FWD / SET2: RVS)</span></p><p><span style="color:#000000;">10 SLOW Alt. Dead Bugs</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">2 SETS</span></p><p><span style="color:#000000;">:30s Bike (RPE 7)</span></p><p><span style="color:#000000;">10 KB Deadlifts</span></p><p><span style="color:#000000;">10 KB Alt. Lunges (SET1: FWD / SET2: RVS)</span></p><p><span style="color:#000000;">10 Sit-Ups</span></p>

Workout – All
EMOM x 20 MINUTES
<p style="text-align:center;"><span style="color:#000000;">MIN 1 – 20 KB Goblet Alt. Lunges (Athlete Choice)</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 2 – 15/12 Cal Bike</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 3 – Max Sit-Ups</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 4 – Rest</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>

Post-Workout Skill – All
EMOM x 7 MINUTES
<p style="text-align:center;"><span style="color:#000000;">Unbroken Toes To Bar or Hanging Knee Raise*</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Rep Options:</span></p><p style="text-align:center;"><span style="color:#000000;">3 Reps</span></p><p style="text-align:center;"><span style="color:#000000;">6 Reps</span></p><p style="text-align:center;"><span style="color:#000000;">9 Reps</span></p><p style="text-align:center;"><span style="color:#000000;">12 Reps</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>