171 CrossFit – Sun, Feb 4
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1-2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. 90/90 Hip Rotations</span></p><p><span style="background-color:transparent;color:#000000;">8 Yoga Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Kang Squats</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;">EMOM x 4 MINUTES</span></p><p><span style="background-color:transparent;color:#000000;">MIN 1 – :30 Row (22-24 SPM) + :30 EZ Row</span></p><p><span style="background-color:transparent;color:#000000;">MIN 2 – :30 Row (24-26 SPM) + :30 EZ Row</span></p><p><span style="background-color:transparent;color:#000000;">MIN 3 – :30 Row (26-28 SPM) + :30 EZ Row</span></p><p><span style="background-color:transparent;color:#000000;">MIN 4 – :30 Row (28-30 SPM) + :30 EZ Row</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;">2 ROUNDS (3 ROUNDS TIME PERMITTING)</span></p><p><span style="background-color:transparent;color:#000000;">10 Kip Swings</span></p><p><span style="background-color:transparent;color:#000000;">10 Slam Balls</span></p><p><span style="background-color:transparent;color:#000000;">10 Air Squats</span></p>
Workout – Performance
3 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1000/800m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Toes To Bar</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25 Slam Balls (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">35 Air Squats</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:30 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Time)</span></p>
Workout – Fitness
3 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">750/600m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Toes to Something</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Slam Balls (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25 Air Squats</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:30 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Time)</span></p>
Optional Finisher
3 SETS (:40 ON/ :20 OFF)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MOVT 1 – Russian Twists (Slam Ball Optional)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MOVT 2 – Plank Hold</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*1 SET = MOVT 1 + MOVT 2.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
