171 CrossFit – Tue, Feb 28
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">MOBILITY (4:00 CAP)</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">1-2 Rounds</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">8 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">8 Cat Cows</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">8 Bootstrappers</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">8 Jefferson Curls</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">EMOM x 6 MINUTES (:45 on / :15 off)</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">MIN 1 – KB Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">MIN 2 – Squat Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">MIN 3 – Mod Pace Bike</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">MIN 4 – KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">MIN 5 – Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-898c80ed-7fff-8389-4070-3101f59b2ecd">MIN 6 – Hard Pace Bike</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">2 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">50/40 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">40 KB Swings (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">30 KB Goblet Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">20 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">25/20 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">20 KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">15 KB Goblet Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">10 Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4a334ab3-7fff-db6b-ecbb-89eabdf0a45c">KG KB: (24/16)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">2 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">40/30 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">40 KB Swings (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">30 KB Goblet Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">15 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">20/15 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">20 KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">15 KB Goblet Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">5 Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-77d8b53a-7fff-949b-8d22-b8dc1ff9af0e">KG KB: (16/12)</span></p>
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-f1405d93-7fff-3150-98f1-5fe511d5c46f">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-f1405d93-7fff-3150-98f1-5fe511d5c46f">10/10 Single Arm Supported KB Bent Over Row</span></p><p dir="ltr"><span id="docs-internal-guid-f1405d93-7fff-3150-98f1-5fe511d5c46f">8/8 KB Deficit Push-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f1405d93-7fff-3150-98f1-5fe511d5c46f">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f1405d93-7fff-3150-98f1-5fe511d5c46f">(No Measure)</span></p><p><br /> </p>
