171 CrossFit – Mon, Dec 5
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">200m Run </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">Into… </span></p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">2 ROUNDS </span></p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">8 Samson Lunges </span></p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">8 Bird Dogs </span></p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">8 Scap Pull-Ups </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">Into… </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">8 Alt. Medball Lunges + Press</span></p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">8 Alt. Medball Cossack Squats </span></p><p dir="ltr"><span id="docs-internal-guid-97554689-7fff-6f8d-e525-9cca3b03ba97">8 Medball Sit-Ups </span></p><p><br /> </p>
Strength
Back Squat (5-5-5*)
<p dir="ltr"><span id="docs-internal-guid-2b1f57bd-7fff-c4b1-95e0-de27fde9a950">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2b1f57bd-7fff-c4b1-95e0-de27fde9a950">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-bc940b4f-7fff-5167-caf0-f640e645b1d9">EMOM x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-bc940b4f-7fff-5167-caf0-f640e645b1d9">MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*</span></p><p dir="ltr"><span id="docs-internal-guid-bc940b4f-7fff-5167-caf0-f640e645b1d9">MIN 3 – Max Wall Balls (20/14)|(14/10)</span></p><p dir="ltr"><span id="docs-internal-guid-bc940b4f-7fff-5167-caf0-f640e645b1d9">MIN 4 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc940b4f-7fff-5167-caf0-f640e645b1d9">*Pick up where you left off.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc940b4f-7fff-5167-caf0-f640e645b1d9">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc940b4f-7fff-5167-caf0-f640e645b1d9">KB WB: (9/6)|(6/5)</span></p><p><br /> </p>
