171 CrossFit – Fri, Dec 29

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">30 Single Unders</span></p><p><span style="background-color:transparent;color:#000000;">10 Good Mornings</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Pull-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Ring Rows</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">30 Single-Single-Double Unders OR Single-Single-Tall Jumps</span></p><p><span style="background-color:transparent;color:#000000;">10 KB Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">10 False Grip Ring Rows</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">30 Double Unders</span></p><p><span style="background-color:transparent;color:#000000;">10 Russian KB Swings</span></p><p><span style="background-color:transparent;color:#000000;">5 Dynamic Kips </span></p><p><span style="background-color:transparent;color:#000000;">:10 Top of Ring Support</span></p><p><span style="background-color:transparent;color:#000000;">:10 Bottom of Ring Support </span></p>

Skill – All
EMOM x 5 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Gymnastics Option Practice*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Gymnastics Options:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1-3 Bar or Ring Muscle-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1-3 Banded Transitions</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3-5 Kipping Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3-5 Vertical Ring Rows</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
EVERY 3:00 x 5 SETS (AMRAP – Reps)
<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;">20 KB Swings (53/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Muscle-Ups in Time Remaining*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:30 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Bar or Ring.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Lowest Muscle-Up Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG KB: (24/16)</span></p>

Workout – Fitness
EVERY 3:00 x 5 SETS (AMRAP – Reps)
<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;">20 KB Swings (35/26)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Pull-Ups in Time Remaining*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:30 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Banded or Jumping.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Lowest Pull-Up Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG KB: (16/12)</span></p>

Optional Cool Down
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 10-15 KB Upright Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :50 Alt. 90-90 Hip Rotations</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>