171 CrossFit – Fri, Feb 2
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">RUNNING WARM-UP</span></p><p><span style="background-color:transparent;color:#000000;">200m Run</span></p><p><span style="background-color:transparent;color:#000000;">25’ High Kicks</span></p><p><span style="background-color:transparent;color:#000000;">25’ Cherry Pickers</span></p><p><span style="background-color:transparent;color:#000000;">25’ Walking Samson Lunges</span></p><p><span style="background-color:transparent;color:#000000;">25’ Rvs Walking Lunges w/twist</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;">200m Run</span></p><p><span style="background-color:transparent;color:#000000;">25’ High Knees</span></p><p><span style="background-color:transparent;color:#000000;">25’ Butt Kickers</span></p><p><span style="background-color:transparent;color:#000000;">25’ Inch Worms </span></p><p><span style="background-color:transparent;color:#000000;">25’ Slinkies*</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;">200m Run</span></p><p><span style="background-color:transparent;color:#000000;">25’ Toe Walk</span></p><p><span style="background-color:transparent;color:#000000;">25’ Heel Walk</span></p><p><span style="background-color:transparent;color:#000000;">25’ High Skips</span></p><p><span style="background-color:transparent;color:#000000;">25’ Broad Skips</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Like an Inch Worm, touch your toes and walk your hands to a Plank. Front the Plank, jump your feet back to your hands, like an Up-Down. Stand up and repeat.</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">GENERAL WARM-UP</span></p><p><span style="background-color:transparent;color:#000000;">2 SETS</span></p><p><span style="background-color:transparent;color:#000000;">10 Box Jumps / Step-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Tib Raises + 8 Calf Raises</span></p><p><span style="background-color:transparent;color:#000000;">6/6 Single Arm Ring Rows</span></p><p><span style="background-color:transparent;color:#000000;">4 Scap Pull-Ups</span></p>
Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 200m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 15 Box Jumps (24/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – 200m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – Max Rope Climbs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps of Rope Climbs)</span></p>
Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 150m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 10 Box Jumps (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – 150m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – Max Strict Pull-Ups or Ring Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps of Pull-Ups or Ring Rows)</span></p>
Optional Cool Down – All
2-3 SETS
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30/:30 Half Pigeon on Box</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Glute Bridge-Ups + :30 Glute Bridge Hold</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100m EZ Walk</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>
