171 CrossFit – Thu, Dec 7

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">1 ROUND MOBILITY FLOW </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Samson Lunges</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Bird Dogs </span></p><p><span style="background-color:#ffffff;color:#000000;">10 SLOW Alt. Cossack Squats </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Scap Push-Up to Pike </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Cat Cows </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into… </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">GENERAL WARM-UP</span></p><p><span style="background-color:#ffffff;color:#000000;">2-3 ROUNDS (Time Permitting)</span></p><p><span style="background-color:#ffffff;color:#000000;">:45 Cardio Choice </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Push-Ups (Knees or Toes)*</span></p><p><span style="background-color:#ffffff;color:#000000;">8 KB Deadlifts </span></p><p><span style="background-color:#ffffff;color:#000000;">6 KB Around the Worlds </span></p><p><span style="background-color:#ffffff;color:#000000;">4/4 KB Goblet Reverse Lunges </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Complete 7 HR Push-Ups on RND 2-3. </span></p>

Workout – All
AMRAP x 21 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2:00 Cardio Choice</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8/8 KB Suitcase Split Squat (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Russian KB Swings</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2:00 Cardio Choice</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8/8 Single Arm KB Floor Press</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Hand Release Push-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10/10 Wrist Nerve Glides*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Single Leg Prone Leg Lift Stretch**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 SLOW Alt. Bird Dogs</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;">*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>