171 CrossFit – Fri, Dec 9
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">EMOM x 5 MINUTES (:40 ON/ :20 OFF) </span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">MIN 1 – Legs Only Rowing*</span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">MIN 2 – Legs + Body Rowing </span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">MIN 3 – Full Slide Rowing (20-24 SPM)</span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">MIN 4 – Full Slide Rowing (22-26 SPM)</span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">MIN 5 – Full Slide Rowing (24-28 SPM)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">*Start at the Catch Position (arms extended/ slightly lean forward/ knees bent) and drive away from the fan. Stay in the leaned forward position with arms extended. Just focus on the leg drive. </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">-Quickly Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">ON A 5:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">200m Run </span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">25’ Walking Samson Stretches </span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">25’ Walking Toe Touches </span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">25’ High Knees </span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">25’ Butt Kickers </span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">25’ High Kicks </span></p><p dir="ltr"><span id="docs-internal-guid-52837417-7fff-7dc4-7248-0b3b5568e81b">6-8 Burpees Over Rower </span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-ea114c3b-7fff-d29d-00a4-f85c2970bc6b">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-ea114c3b-7fff-d29d-00a4-f85c2970bc6b">500/400m Row</span></p><p dir="ltr"><span id="docs-internal-guid-ea114c3b-7fff-d29d-00a4-f85c2970bc6b">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-ea114c3b-7fff-d29d-00a4-f85c2970bc6b">20 Burpees Over Rower</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ea114c3b-7fff-d29d-00a4-f85c2970bc6b">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ea114c3b-7fff-d29d-00a4-f85c2970bc6b">(Score is Slowest Set)</span></p><p><br /> </p>
Post-Workout Strength
Bench Press (5-5-5*)
<p dir="ltr"><span id="docs-internal-guid-c6839558-7fff-2e22-7a60-199d6b553969">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c6839558-7fff-2e22-7a60-199d6b553969">(Score is Weight)</span></p><p><br /> </p>
