171 CrossFit – Wed, Feb 14
Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">PARTNER WARM-UP OPTION </span></p><p><span style="background-color:#ffffff;color:#000000;">AMRAP x 5 MINUTES </span></p><p><span style="background-color:#ffffff;color:#000000;">P1: Bike (EZ Pace)</span></p><p><span style="background-color:#ffffff;color:#000000;">P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs*</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Once P2 has completed a full round switch w/ P1. </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;">AMRAP x 5 MINUTES </span></p><p><span style="background-color:#ffffff;color:#000000;">P1: Bike (MOD Pace)</span></p><p><span style="background-color:#ffffff;color:#000000;">P2: 4 Slam Ball Alt. Lunges + 6 SB Squats + 8 Up-Downs*</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Once P2 has completed a full round switch w/ P1. </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">SOLO WARM-UP OPTION </span></p><p><span style="background-color:#ffffff;color:#000000;">AMRAP x 5 MINUTES </span></p><p><span style="background-color:#ffffff;color:#000000;">8/6 Cal Bike </span></p><p><span style="background-color:#ffffff;color:#000000;">8 Alt. Lunges </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Slam Ball Deadlifts </span></p><p><span style="background-color:#ffffff;color:#000000;">10 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;">AMRAP x 5 MINUTES </span></p><p><span style="background-color:#ffffff;color:#000000;">8/6 Cal Bike </span></p><p><span style="background-color:#ffffff;color:#000000;">8 SB Alt. Lunges </span></p><p><span style="background-color:#ffffff;color:#000000;">10 SB Squats </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Up-Downs </span></p>
Workout of the Week – All
CUPID’S CHOKEHOLD (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">PARTNER WORKOUT</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">IN TEAMS OF 2…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 30 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60/50 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Slam Balls (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Slam Ball Goblet Alt. Lunges (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Synchro Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 works while P2 rests. Up-Downs are done together. Split all other work as needed.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>
Solo Workout Option – All
EMOM x 30 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1&2 – 30/25 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – 25 Slam Balls (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – 20 Slam Ball Goblet Alt. Lunges (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – 15 Up-Downs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 6 – Rest</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. Bird Dogs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Cat/Cows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Down Dog</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>
