171 CrossFit – Fri, Dec 30
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">1-2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">10 Banded Pull Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">10 Banded Chest Flys</span></p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">10 Banded Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">5 Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">4 Slamball Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">4 Slamball Curl to Press</span></p><p dir="ltr"><span id="docs-internal-guid-53ceec60-7fff-7d7c-6ece-ca69d692a6b5">4 Alt. Slamball Lunges </span></p><p><br /> </p>
Strength
Bench Press (5-3-1-5-3-1*)
<p dir="ltr"><span id="docs-internal-guid-6406265f-7fff-bf91-d34f-44fb3219f820">*Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6406265f-7fff-bf91-d34f-44fb3219f820">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">5 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">AMRAP x 2 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">10 Slam Balls (30/20)|(20/10)</span></p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">8 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">6 Slam Ball Squats**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">-Rest :30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">*Pick up where you left off.</span></p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">**Slam Ball can be held any way.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-227e578c-7fff-43bb-1826-ff194f15f593">KG SB: (15/10)|(10/5)</span></p><p><br /> </p>
