171 CrossFit – Sat, Dec 30

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 SETS</span></p><p><span style="background-color:transparent;color:#000000;">:30 Row</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Samson Lunges</span></p><p><span style="background-color:transparent;color:#000000;">5 Push-Up to Pike</span></p><p><span style="background-color:transparent;color:#000000;">10 Jumping Jack Toe Touches</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;">2 SETS</span></p><p><span style="background-color:transparent;color:#000000;">:30 Row</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Lunges</span></p><p><span style="background-color:transparent;color:#000000;">5 H.R. Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Up Downs</span></p>

Strength – All
Bench Press (5×5*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Build to Moderate+ and hold the same weight across all 5 sets.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>

Workout – All
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Lunges*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15/12 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option to Hold DB/KB in Goblet Position.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>

Partner Workout Option
IN TEAMS OF 2… (Calories)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 15 MINUTES*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 completes a full round while P2 completes Max Cal Row. Once P1 has completed a full round, partners will switch.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Cals)</span></p>

Optional Cool Down
2 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100m EZ Walk*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2:00 Foam Roll**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Nasal only breathing</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Lats / Glutes / Hamstrings</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>