171 CrossFit – Sun, Feb 26
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-693c8d13-7fff-e718-85c1-b47c75fa320e">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-693c8d13-7fff-e718-85c1-b47c75fa320e">30 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-693c8d13-7fff-e718-85c1-b47c75fa320e">5 Bootstrappers + 5 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-693c8d13-7fff-e718-85c1-b47c75fa320e">10 Slow Shoulder Taps</span></p><p dir="ltr"><span id="docs-internal-guid-693c8d13-7fff-e718-85c1-b47c75fa320e">8 Arm Haulers</span></p><p dir="ltr"><span id="docs-internal-guid-693c8d13-7fff-e718-85c1-b47c75fa320e">6/6 Single Arm DB Press*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-693c8d13-7fff-e718-85c1-b47c75fa320e">*Round 2 Perform DB Push Press</span></p>
Extended Warm-Up – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">:30 Wall HS Hold</span></p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">:30 Double Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">1-3 Strict HSPU*</span></p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">+</span></p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">3-5 Kipping HSPU</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">*If able, complete complex unbroken. 1 SET = All Movements.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab0560ab-7fff-2fd5-009b-a8c7d8b273a3">(No Measure) </span></p>
Extended Warm-Up – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">:30 Wall HS Hold</span></p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">:30 Single Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">2/2 Single Arm DB Deficit Push-Up*</span></p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">+</span></p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">4-6 Slow Hand Release Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">*1 SET = All Movements.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8670efc6-7fff-758d-f279-61ace9b57dba">(No Measure) </span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">2 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">AMRAP x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">40 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">8/8 Single Arm DB Push Press (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">10 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">20 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">4/4 Single Arm DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">4 Strict Handstand Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">-Rest 3:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">*Restart from the beginning on second AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">(Score is Lowest Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1e7aafea-7fff-bb32-5b43-47951333dccd">KG DB: (22.5/15)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">2 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">AMRAP x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">60 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">8/8 Single Arm DB Push Press (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">10 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">20 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">4/4 Single Arm DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">5 Hand Release Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">-Rest 3:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">*Restart from the beginning on second AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">(Score is Lowest Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9fe88c37-7fff-0a1f-0fbb-6c9310dde74d">KG DB: (15/10)</span></p>
