171 CrossFit – Fri, Dec 23
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">MOBILITY PREP (4 MIN Max)</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">8 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">8 Cat Cows</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">:30 Wrist Stretch Palms Down</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">:30 Wrist Stretch Palms Up</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">5 Slow Bodyweight Jefferson Curls</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">Into..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">:30 Moderate Row</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">7/7 SA KB Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">7/7 SL Glute Bridge (Option for Weighted)</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">14 Alt. V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-35b15029-7fff-85f0-13cc-953d65372d88">:30 Dead Hang </span></p><p><br /> </p>
Workout
“SON OF A NUTCRACKER” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings
*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…
(Score is Total Rounds + Reps)
KG KB: (32/24)|(24/16)
<p dir="ltr"><span id="docs-internal-guid-28632544-7fff-c0ac-9558-4d13aae5f2e2">Note: New Benchmark</span></p><p><br /> </p>
Partner Finisher
IN TEAMS OF 2 OR 3… (Distance)
<p dir="ltr"><span id="docs-internal-guid-17a10ff6-7fff-2d92-958b-8bfddc4cc015">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-17a10ff6-7fff-2d92-958b-8bfddc4cc015">Max Meters Row*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-17a10ff6-7fff-2d92-958b-8bfddc4cc015">*Alternate Partners as needed to complete the most meters in the time period.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-17a10ff6-7fff-2d92-958b-8bfddc4cc015">(Score is Total Meters)</span></p><p><br /> </p>
