171 CrossFit – Sun, Dec 24

Warm-Up
Warm-Up
<p><span style="color:#000000;">1 ROUND</span><br><span style="color:#000000;">:45 Row (Arms Only) RPE 5/6</span></p><p><span style="color:#000000;">10 Scap Push-Ups</span></p><p><span style="color:#000000;">10 Up-Downs</span></p><p><span style="color:#000000;">10/10 Single Leg Glute Bridge</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">1 ROUND</span></p><p><span style="color:#000000;">:45 Row (Arms + Lean Back) RPE 7/8</span></p><p><span style="color:#000000;">10 Scap Push-Ups</span></p><p><span style="color:#000000;">10 Push-Ups</span></p><p><span style="color:#000000;">10 Barbell RDLs</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">1 ROUND</span></p><p><span style="color:#000000;">:45 Row RPE 8/9</span></p><p><span style="color:#000000;">10 Burpees</span></p><p><span style="color:#000000;">10 Barbell Deadlifts</span></p>

Partner Workout – All
“NAUGHTY OR NICE” (AMRAP – Reps)
<p style="text-align:center;"><span style="color:#000000;">IN TEAMS OF 2…</span></p><p style="text-align:center;"><span style="color:#000000;">EMOM x 32 MINUTES*</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 1 – :50 Max Cal Row</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 2 – :50 Max Burpees</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 3 – Max Team Deadlifts (Athlete Choice)**</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;">*P1 will start on MIN 1 &amp; P2 will start on MIN 2. Partners then switch Row &amp; Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.</span></p><p style="text-align:center;"><span style="color:#000000;">**Weight Options…</span></p><p style="text-align:center;"><span style="color:#000000;">135/95</span></p><p style="text-align:center;"><span style="color:#000000;">185/135</span></p><p style="text-align:center;"><span style="color:#000000;">225/155</span></p><p style="text-align:center;"><span style="color:#000000;">Heavier as Needed</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Total Reps)</span></p>

Solo Workout Option – All
EMOM x 24 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="color:#000000;">MIN 1 – :50 Max Cal Row</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 2 – :50 Max Burpees</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 3 – Max Deadlifts (Athlete Choice)</span></p><p style="text-align:center;"><span style="color:#000000;">MIN 3 – Rest</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">**Weight Options…</span></p><p style="text-align:center;"><span style="color:#000000;">(135/95)</span></p><p style="text-align:center;"><span style="color:#000000;">(185/135)</span></p><p style="text-align:center;"><span style="color:#000000;">(225/155)</span></p><p style="text-align:center;"><span style="color:#000000;">Heavier as Needed</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Total Reps)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG BB1: (60/42.5)</span></p><p style="text-align:center;"><span style="color:#000000;">KG BB2: (85/60)</span></p><p style="text-align:center;"><span style="color:#000000;">KG BB3: (100/70)</span></p>

Optional Cool Down
1-2 SETS FOR QUALITY
<p style="text-align:center;"><span style="color:#000000;">5 Up-Dog to Down Dog</span></p><p style="text-align:center;"><span style="color:#000000;">:30/:30 Three Legged Downward Dog Pose</span></p><p style="text-align:center;"><span style="color:#000000;">5 Cat/Cows</span></p><p style="text-align:center;"><span style="color:#000000;">:30 Happy Baby</span></p><p style="text-align:center;"><span style="color:#000000;">1:00 Rebound Pose</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>