171 CrossFit – Sun, Feb 11
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">AMRAP x 10 MIN*</span></p><p><span style="background-color:transparent;color:#000000;">7/5 Cal Machine</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Cossack Squats → 10 Alt. Lunges</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Push-Ups → 5 Push-Ups to Pike</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Dead Bugs → 10 Sit-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Ring Rows → 5 Scap Pull-Ups</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Switch to 2nd movement at the 5min mark</span></p>
Workout – All
EMOM x 30 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1&2 – Max Cardio Choice</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :45 Strict Pull-Ups or Ring Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – :45 Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – :45 Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 6 – :45 Sit-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. 90-90 Hip Rotations</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Banded Good Mornings</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Banded High Pulls</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>
