171 CrossFit – Sun, Dec 25
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">8/6 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">8 Scap Pull-ups</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">8 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">8 Alt. DB Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">8 Box Step-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">6/4 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">6 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">6 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">6 Alt. DB Russian Swings</span></p><p dir="ltr"><span id="docs-internal-guid-ea6d5bf6-7fff-c664-5a82-7eb39c3a92d0">6 Box Step-Overs</span></p><p><br /> </p>
Workout
REINDEER GAMES (Time)
FOR TIME
150/100 Cal Bike
75 Pull-Ups
50 DB Box Step Overs (50/35)|(35/20)/(24/20)
25 DB Devil’s Press
150/100 Cal Bike
75 Pull-Ups
50 DB Box Step Overs (50/35)|(35/20)/(24/20)
25 DB Devil’s Press
*Athlete may partition reps as needed.
(Score is Time)
KG DB: (22.5/15)|(15/10)
<p dir="ltr"><span id="docs-internal-guid-0df50d2b-7fff-396f-f8cd-c6181b05e940">Last Seen: 12/25/21</span></p>
Partner Workout Option
IN TEAMS OF 2… (Calories)
<p dir="ltr"><span id="docs-internal-guid-0c1a99f2-7fff-622f-d8ea-f19a2cf269c2">AMRAP x 25 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-0c1a99f2-7fff-622f-d8ea-f19a2cf269c2">8 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-0c1a99f2-7fff-622f-d8ea-f19a2cf269c2">6 DB Box Step Overs (50/35)|(35/20)/(24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-0c1a99f2-7fff-622f-d8ea-f19a2cf269c2">4 DB Devil’s Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c1a99f2-7fff-622f-d8ea-f19a2cf269c2">*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil’s Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c1a99f2-7fff-622f-d8ea-f19a2cf269c2">(Score is Total Cals on Bike)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c1a99f2-7fff-622f-d8ea-f19a2cf269c2">KG DB: (22.5/15)|(15/10)</span></p><p><br /> </p>
