171 CrossFit – Fri, Feb 9
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2-3 ROUNDS (Time Permitting)</span></p><p><span style="background-color:transparent;color:#000000;">1:00 Row</span></p><p><span style="background-color:transparent;color:#000000;">10 KB Swings</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Groiner + Down Dog*</span></p><p><span style="background-color:transparent;color:#000000;">6 Cossack Squats</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position. Perform the same step forward and back on the other leg. Alternate for 8 total reps (4/side).</span></p>
Workout – Performance
4 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21/16 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Up-Downs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 KB Goblet Squats (70/53)</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 KB: (32/24)</span></p>
Workout – Fitness
4 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15/12 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Up-Downs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 KB Goblet Squats (53/35)</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 KB: (24/16)</span></p>
Post-Workout Strength – All
Back Squat (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 6 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>
