171 CrossFit – Tue, Feb 13
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 Rounds</span></p><p><span style="background-color:transparent;color:#000000;">15 Toe Touch Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">5 Scap Push-Ups + 10 Shoulder Taps</span></p><p><span style="background-color:transparent;color:#000000;">10 Glute Bridge-Ups </span></p><p><span style="background-color:transparent;color:#000000;">5 Jefferson Curls</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">2 Rounds</span></p><p><span style="background-color:transparent;color:#000000;">15 Toe Touch Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">5 Push-Up to Down Dogs</span></p><p><span style="background-color:transparent;color:#000000;">5/5 Single Leg RDLs</span></p><p><span style="background-color:transparent;color:#000000;">6 Cat Cows</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">1-2 Rounds (Time Permitting)</span></p><p><span style="background-color:transparent;color:#000000;">15 Toe Touch Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">10 Groiners </span></p><p><span style="background-color:transparent;color:#000000;">5 Inchworm Push-Ups or Pike Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Empty Barbell Deadlifts </span></p>
Skill – All
EMOM x 5 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Choose an Option…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Option 1…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Strict Handstand Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Kipping Handstand Push-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Or…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Option 2…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Pike Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Hand Release Push-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
Workout – Performance
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Deadlifts (225/155 lb)
Handstand Push-Ups
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (100/70)</span></p>
Workout – Fitness
“DIANE (FITNESS)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21-15-9</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Deadlifts (155/105)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hand Release Push-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (70/47.5)</span></p>
Optional Finisher
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 SLOW Arm Haulers</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Plate Around the Worlds</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Thoracic Spine Foam Roll</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>
