171 CrossFit – Sun, Dec 4
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">AMRAP x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">12 Sit-ups</span></p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">10 Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">8 Narrow Squats </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">*@ 4:00 Mark, Switch to…</span></p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">100m Run </span></p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">12 Sit-Ups </span></p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">10 KB Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-c41ad4fd-7fff-4018-363a-3b610685fcee">8 KB Sumo Squats </span></p><p><br /> </p>
Strength
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-819b5925-7fff-7b9c-bf06-cf4e1fd627ab">3 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-819b5925-7fff-7b9c-bf06-cf4e1fd627ab">10-12 Deficit KB Romanian Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-819b5925-7fff-7b9c-bf06-cf4e1fd627ab">12-15 Deficit KB Sumo Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-819b5925-7fff-7b9c-bf06-cf4e1fd627ab">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-819b5925-7fff-7b9c-bf06-cf4e1fd627ab">*Keep weight Moderate. Each foot should be placed on one 45lb plate (roughly 12 inches between the 2 plates).</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-819b5925-7fff-7b9c-bf06-cf4e1fd627ab">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-317aeaa6-7fff-e306-09e4-1915edbc2294">2 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-317aeaa6-7fff-e306-09e4-1915edbc2294">1000m Run</span></p><p dir="ltr"><span id="docs-internal-guid-317aeaa6-7fff-e306-09e4-1915edbc2294">50 Russian KB Swings (53/35)|(35/26)</span></p><p dir="ltr"><span id="docs-internal-guid-317aeaa6-7fff-e306-09e4-1915edbc2294">50 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-317aeaa6-7fff-e306-09e4-1915edbc2294">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-317aeaa6-7fff-e306-09e4-1915edbc2294">KG KB: (24/16)|(16/12)</span></p><p><br /> </p>
Partner Workout Option
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-e103dad6-7fff-33d9-3d98-ece13a1459e5">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e103dad6-7fff-33d9-3d98-ece13a1459e5">4 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-e103dad6-7fff-33d9-3d98-ece13a1459e5">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-e103dad6-7fff-33d9-3d98-ece13a1459e5">50 Russian KB Swings (53/35)|(35/26)</span></p><p dir="ltr"><span id="docs-internal-guid-e103dad6-7fff-33d9-3d98-ece13a1459e5">50 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e103dad6-7fff-33d9-3d98-ece13a1459e5">*Both partners will run together. Split all over work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e103dad6-7fff-33d9-3d98-ece13a1459e5">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e103dad6-7fff-33d9-3d98-ece13a1459e5">KG KB: (24/16)|(16/12)</span></p><p><br /> </p>
