171 CrossFit – Wed, Dec 27

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">GENERAL WARM-UP</span></p><p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">10 Toe Touch Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">20 Shoulder Taps</span></p><p><span style="background-color:transparent;color:#000000;">30 Mountain Climbers</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Pull-Ups</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">SPECIFIC WARM-UP</span></p><p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">6 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">6 Push-Up to Pike</span></p><p><span style="background-color:transparent;color:#000000;">6 Hanging Knee Tucks</span></p><p><span style="background-color:transparent;color:#000000;">6 Single Arm Alt. Ring Rows</span></p>

Skill – All
ON AN 8:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Practice Rope Climbs*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Practice getting feet as high as possible before clamping.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – All
EMOM x 20 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 1-3 Rope Climbs or 5-7 Strict Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 10 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice, Moderate)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – Max Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Lowest Round of Burpees)</span></p>

Optional Cool Down
FOR RECOVERY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8:00 of Yoga Flow…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Suggested Flow:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Pigeon (R)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Dragon (R)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Pigeon (L)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Dragon (L)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Frog Stretch</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Child’s Pose</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2:00 Rebound</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>