171 CrossFit – Fri, Dec 8

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">GENERAL WARM-UP </span></p><p><span style="background-color:#ffffff;color:#000000;">AMRAP x 6 MINUTES </span></p><p><span style="background-color:#ffffff;color:#000000;">200/150m Row </span></p><p><span style="background-color:#ffffff;color:#000000;">20 Jumping Jacks </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Lunges </span></p><p><span style="background-color:#ffffff;color:#000000;">8 Up-Downs </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;">2-3 ROUNDS (Time Permitting) </span></p><p><span style="background-color:#ffffff;color:#000000;">5 SLOW Good Mornings </span></p><p><span style="background-color:#ffffff;color:#000000;">4 Alt. Groiners + Thoracic Twist </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Kang Squats </span></p><p><span style="background-color:#ffffff;color:#000000;">5 SLOW Air Squats </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Jumping Air Squats </span></p>

Strength – All
Back Squat (12-10-8*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light and build to Moderate. This is a deload week in the Strength Cycle.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 4 of 5</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Wave-Loading Cycle</span></p>

Workout – Performance
ON A 16:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2000/1800m Row</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Immediately Into-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP In Time Remaining…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Thrusters (75/55)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Up-Downs Over Bar</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Sit-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (35/25)</span></p>

Workout – Fitness
ON A 16:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1750/1600m Row</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Immediately Into-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP In Time Remaining…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Thrusters (45/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Up-Downs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Sit-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (20/15)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Bodyweight Kang Squats</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Arm Haulers</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Glute Bridge Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00/1:00 Couch Stretch</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>