171 CrossFit – Mon, Dec 26
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">30 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">8 Shoulder Rolls Forward</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">8 Shoulder Rolls Backward</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">8 BB Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744"></span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">6 SETS (:20 ON/ :20 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">SET 1 – Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">SET 2 – Tall Jump Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">SET 3 – Penguin Taps</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">SET 4 – Single-Single-Double Under</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">SET 5 – Single-Double Under</span></p><p dir="ltr"><span id="docs-internal-guid-76aabd01-7fff-a879-adff-26829baad744">SET 6 – Double Under</span></p><p><br /> </p>
Strength
Push Jerk (5-5-5-5*)
<p dir="ltr"><span id="docs-internal-guid-d4f2e953-7fff-37b4-45c3-9a23ad99a9ab">*Start Light-Mod and build to Mod-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d4f2e953-7fff-37b4-45c3-9a23ad99a9ab">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-538cf369-7fff-b82c-afce-d9f74b167dc8">6 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-538cf369-7fff-b82c-afce-d9f74b167dc8">32 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-538cf369-7fff-b82c-afce-d9f74b167dc8">8 Shoulder to Overhead (155/105)|(115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-538cf369-7fff-b82c-afce-d9f74b167dc8">32 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-538cf369-7fff-b82c-afce-d9f74b167dc8">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-538cf369-7fff-b82c-afce-d9f74b167dc8">(Score is Slowest Set)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-538cf369-7fff-b82c-afce-d9f74b167dc8">KG BB: (70/47.5)|(52.5/35)</span></p><p><br /> </p>
