171 CrossFit – Thu, Dec 22
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">EMOM x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">MIN 1 – :30 Arms Only/ :30 Legs Only</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">MIN 2 – :40 Forever Pace (50-60 RPMS)</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">MIN 3 – :40 Mod Pace (55-65 RPMS)</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">MIN 4 – :40 Hard Pace (60-70RPMS)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">-Quick Transition-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">10 Bunny Hops*</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">5 Tall Jumps**</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">20 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">15 Crunches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">*Mimic Single Under jumps. Feet together + upright torso + small jumps.</span></p><p dir="ltr"><span id="docs-internal-guid-ed9ba5f6-7fff-c2e3-009b-0ffb899cc1db">**Mimic Double Under jumps. Same as above but jump higher. Practice absorbing into the ground and immediately springing back up! </span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">100-80-60-40-20</span></p><p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">50-40-30-20-10*</span></p><p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">30-25-20-15-10</span></p><p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">*Alt. Cals: 40-30-25-15-8.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e1969a7-7fff-fe9c-8092-efdb57f0e14f">(Score is Time)</span></p><p><br /> </p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-25df2108-7fff-4e32-d980-963d7ec42167">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-25df2108-7fff-4e32-d980-963d7ec42167">16 Alt. DB Hammer Curls</span></p><p dir="ltr"><span id="docs-internal-guid-25df2108-7fff-4e32-d980-963d7ec42167">16 Alt. DB Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-25df2108-7fff-4e32-d980-963d7ec42167">Max Banded Tricep Pull-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-25df2108-7fff-4e32-d980-963d7ec42167">(No Measure)</span></p><p><br /> </p>
