171 CrossFit – Thu, Dec 29
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-e53b93dd-7fff-1cec-6b2d-3080b46fd29f">EMOM x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e53b93dd-7fff-1cec-6b2d-3080b46fd29f">MIN 1 – :45 MOD Bike</span></p><p dir="ltr"><span id="docs-internal-guid-e53b93dd-7fff-1cec-6b2d-3080b46fd29f">MIN 2 – :45 Lunge + Lunge + Air Squat</span></p><p dir="ltr"><span id="docs-internal-guid-e53b93dd-7fff-1cec-6b2d-3080b46fd29f">MIN 3 – :45 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-e53b93dd-7fff-1cec-6b2d-3080b46fd29f">MIN 4 – :45 Hollow Rock </span></p><p><br /> </p>
Workout
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-7aa1e2fa-7fff-292d-45f7-6559b29c5360">EMOM x 21 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7aa1e2fa-7fff-292d-45f7-6559b29c5360">MIN 1 – :40 Max Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-7aa1e2fa-7fff-292d-45f7-6559b29c5360">MIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-7aa1e2fa-7fff-292d-45f7-6559b29c5360">MIN 3 – :40 Max Strict Handstand Push-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7aa1e2fa-7fff-292d-45f7-6559b29c5360">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7aa1e2fa-7fff-292d-45f7-6559b29c5360">HSPU Option 1: Pike Push-up</span></p><p dir="ltr"><span id="docs-internal-guid-7aa1e2fa-7fff-292d-45f7-6559b29c5360">HSPU Option 2: DB Strict Press</span></p><p><br /> </p>
Finisher
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-0596530c-7fff-9399-5c75-cb337cf607a4">3 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-0596530c-7fff-9399-5c75-cb337cf607a4">AMRAP x 2 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-0596530c-7fff-9399-5c75-cb337cf607a4">15 Single DB Curls</span></p><p dir="ltr"><span id="docs-internal-guid-0596530c-7fff-9399-5c75-cb337cf607a4">50′ Gun Walk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0596530c-7fff-9399-5c75-cb337cf607a4">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0596530c-7fff-9399-5c75-cb337cf607a4">*Pick up where you left off.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0596530c-7fff-9399-5c75-cb337cf607a4">(Score is Rounds + Reps)</span></p><p><br /> </p>
