171 CrossFit – Mon, Dec 25

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">2 ROUNDS </span></p><p><span style="background-color:#ffffff;color:#000000;">200m Run </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. WB Lunges </span></p><p><span style="background-color:#ffffff;color:#000000;">10 WB Strict Press </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Ring Rows </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">2 ROUNDS </span></p><p><span style="background-color:#ffffff;color:#000000;">:40 Single Unders* </span></p><p><span style="background-color:#ffffff;color:#000000;">10 WB Thrusters** </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Scap Pull-Ups </span></p><p><span style="background-color:#ffffff;color:#000000;">5-7 Kip Swings </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*RND 2 complete Single-Single-Double Unders or Double Unders.</span><span style="background-color:#ffff00;color:#000000;"> </span></p><p><span style="background-color:#ffffff;color:#000000;">**RND 2 complete Wall Balls.</span></p>

Partner Workout – Performance
“BUDDY THE ELF (PERFORMANCE)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">IN TEAMS OF 2…*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1200m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Pull-Ups**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Wall Balls (20/14)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">600m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Pull-Ups**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Wall Balls</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 and P2 will complete the 1200/600m Run together. All other movements will be split as needed. P1 works while P2 rests.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Chest to Bar Optional.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG WB: (9/6)</span></p>

Solo Workout Option – Performance
FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1200m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Pull-Ups*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Wall Balls (20/14)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">600m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25 Pull-Ups*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25 Wall Balls</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Chest to Bar Optional.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG WB: (9/6)</span></p>

Partner Workout – Fitness
“BUDDY THE ELF (FITNESS)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">IN TEAMS OF 2…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">800m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Ring Rows**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Wall Balls (14/10)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Ring Rows**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Wall Balls</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 and P2 will complete the 800/400m Run together. All other movements will be split as needed. P1 works while P2 rests.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Jumping Pull-Ups Optional.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG WB: (6/5)</span></p>

Solo Workout Option – Fitness
FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">800m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Ring Rows*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Wall Balls (14/10)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Single Unders </span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Ring Rows*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Wall Balls</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Jumping Pull-Ups Optional.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG WB: (6/5)</span></p>

Optional Cool Down
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – :45 Lat Stretch*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – :45 Calf/ Tib Raises</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :45 Quad Foam Roll</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Options include…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Foam Roll or Lacrosse Ball Smash</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Box Prayer Stretch</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Childs Pose Single Arm Lifts</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>