171 CrossFit – Wed, Dec 7
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-82ae9953-7fff-30e2-54e5-2b7fdb2ac89f">3 ROUNDS </span></p><p dir="ltr"><span id="docs-internal-guid-82ae9953-7fff-30e2-54e5-2b7fdb2ac89f">10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-82ae9953-7fff-30e2-54e5-2b7fdb2ac89f">10 Banded Upright Rows → Band Pull-Aparts → Kneeling Banded Pull-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-82ae9953-7fff-30e2-54e5-2b7fdb2ac89f">:45 EZ Cardio of Choice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-82ae9953-7fff-30e2-54e5-2b7fdb2ac89f">*Can be banded. </span></p><p><br /> </p>
Skill
Metcon
<p dir="ltr"><span id="docs-internal-guid-813497fb-7fff-3581-6d70-c33c8a1abe49">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-813497fb-7fff-3581-6d70-c33c8a1abe49">MIN 1 – 7-10 Wide Grip Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-813497fb-7fff-3581-6d70-c33c8a1abe49">MIN 2 – :45 Kneeling Banded Pull-Downs*</span></p><p dir="ltr"><span id="docs-internal-guid-813497fb-7fff-3581-6d70-c33c8a1abe49">MIN 3 – :45 EZ Cardio Choice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-813497fb-7fff-3581-6d70-c33c8a1abe49">*Think about pulling band to sternum…replicating the ROM of the C2B Pull-Up.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-813497fb-7fff-3581-6d70-c33c8a1abe49">(No Measure)</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-0b9f249a-7fff-6675-5aaa-70bf02c4d4c9">AMRAP x 14 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-0b9f249a-7fff-6675-5aaa-70bf02c4d4c9">7 Chest to Bar Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-0b9f249a-7fff-6675-5aaa-70bf02c4d4c9">14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-0b9f249a-7fff-6675-5aaa-70bf02c4d4c9">21 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0b9f249a-7fff-6675-5aaa-70bf02c4d4c9">(Score is Rounds + Reps)</span></p><p><br /> </p>
