171 CrossFit – Tue, Feb 6
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">SUGGESTED MOBILITY ROUND</span></p><p><span style="background-color:transparent;color:#000000;">8 Bootstrappers</span></p><p><span style="background-color:transparent;color:#000000;">10 Glute Bridge-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Cat Cows</span></p><p><span style="background-color:transparent;color:#000000;">10 Squat with Thoracic Rotation</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Lunge-Lunge-Squats</span></p><p><span style="background-color:transparent;color:#000000;">:30 Dead Hang</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Pull-Ups</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Air Squats</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;">10 Kip Swings</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Jump Squats</span></p><p><span style="background-color:transparent;color:#000000;">10 Ring Rows</span></p><p><span style="background-color:transparent;color:#000000;">5 Dynamic Kips (Rig or Rings)</span><span style="background-color:#ffff00;color:#000000;"> </span></p>
Skill – All
EMOM x 6 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Complete Gymnastics Option*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Gymnastics Options…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3-5 Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2-3 Chest to Bars</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1-2 Ring Muscle-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
Workout of the Week – Performance
CLEARED FOR TAKEOFF (PERFORMANCE) (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 ROUNDS FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Front Squats (155/105)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Ring Muscle-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (70/47.5)</span></p>
Workout of the Week – Fitness
CLEARED FOR TAKEOFF (FITNESS) (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 ROUNDS FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Front Squats (115/75)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">6 Pull-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (52.5/35)</span></p>
Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Barbell Rollouts</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Sciatic Nerve Floss</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Cat/Cows</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>
