171 CrossFit – Mon, Dec 4

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">4 x 25’ Side Shuffles</span></p><p><span style="background-color:transparent;color:#000000;">6 Inch Worms</span></p><p><span style="background-color:transparent;color:#000000;">8 Tuck-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Hand Over Hand Ring Rows (switch hands @ 5 reps)</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 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">2 25’ Run + 25’ Back Pedal</span></p><p><span style="background-color:transparent;color:#000000;">4 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">6/6 S.A. Ring Rows </span></p><p><span style="background-color:transparent;color:#000000;">8 Strict Knee Raises</span></p>

Skill – All
ON AN 8:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Practice Rope Climbs*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 1-3 Rope Climbs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – Burpees*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3&amp;4 – Max Shuttle Runs**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Burpee Options:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Shuttle Run Reps)</span></p>

Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 3-6 Strict Knees to Elbows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – Burpees*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3&amp;4 – Max Shuttle Runs**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Burpee Options:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Shuttle Run Reps)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Bird Dogs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Deadbugs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Empty Barbell Curls</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>