171 CrossFit – Thu, Feb 23
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c9860b07-7fff-9dec-58c9-0c0a3b540471">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-c9860b07-7fff-9dec-58c9-0c0a3b540471">MIN 1 – :30 Cardio Choice* + :20 Wall Sit</span></p><p dir="ltr"><span id="docs-internal-guid-c9860b07-7fff-9dec-58c9-0c0a3b540471">MIN 2 – 5 DB Front Raise + Lateral Raise** + :20 Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-c9860b07-7fff-9dec-58c9-0c0a3b540471">MIN 3 – 10 Air Squats + Dead Hang on rig</span></p><p dir="ltr"><span id="docs-internal-guid-c9860b07-7fff-9dec-58c9-0c0a3b540471">MIN 4 – 5 DBL DB Arnold Press + :20 Hollow/Tuck Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c9860b07-7fff-9dec-58c9-0c0a3b540471">*Switch Cardio every round!</span></p><p dir="ltr"><span id="docs-internal-guid-c9860b07-7fff-9dec-58c9-0c0a3b540471">**1 Rep = Front Raise + Lateral Raise</span></p>
Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">EMOM x 25 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">MIN 1 – :40 Cardio Choice 1</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">MIN 2 – :40 Barbell Curl to Press (Athlete Choice, Light)</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">MIN 3 – :40 Cardio Choice 2</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">MIN 5 – :40 Static Hold (Athlete Choice)**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! The Barbell movements today are meant to be performed for QUALITY and not reps.</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">**Static Hold Options…</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">Plank</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">Side Plank</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">Hollow/Tuck Hold</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">Wall Sit</span></p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">Deadhang</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-113222a6-7fff-fb5a-af04-21691b23154e">(No Measure)</span></p>
Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-d6952ccc-7fff-3fc6-a848-68282113f3e5">15 Slow Arm Haulers</span></p><p dir="ltr"><span id="docs-internal-guid-d6952ccc-7fff-3fc6-a848-68282113f3e5">10 Cat/Cows</span></p><p dir="ltr"><span id="docs-internal-guid-d6952ccc-7fff-3fc6-a848-68282113f3e5">10 Alt. Groiners w/ Thoracic Twist</span></p><p dir="ltr"><span id="docs-internal-guid-d6952ccc-7fff-3fc6-a848-68282113f3e5">1:00 Child’s Pose</span></p><p dir="ltr"><span id="docs-internal-guid-d6952ccc-7fff-3fc6-a848-68282113f3e5">1:00 Rebound Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d6952ccc-7fff-3fc6-a848-68282113f3e5">(No Measure)</span></p><p><br /> </p>
