171 CrossFit – Wed, Jan 10

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">1:00 EZ Bike </span></p><p><span style="background-color:transparent;color:#000000;">6 Cat Cow</span></p><p><span style="background-color:transparent;color:#000000;">8 Bootstrappers</span></p><p><span style="background-color:transparent;color:#000000;">10 Bird Dogs</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;">1:00 Moderate Bike</span></p><p><span style="background-color:transparent;color:#000000;">6 Squats w/ Thoracic Twist </span></p><p><span style="background-color:transparent;color:#000000;">8 MedBall Cossack Squats*</span></p><p><span style="background-color:transparent;color:#000000;">10 Deadbugs</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Holding MedBall up and in front of face, perform 4 Cossack Squats each direction. Focus on keeping elbows up. </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;">1:00 Moderate+ Bike</span></p><p><span style="background-color:transparent;color:#000000;">6 MedBall Push Press to target</span></p><p><span style="background-color:transparent;color:#000000;">8 Wall Balls </span></p><p><span style="background-color:transparent;color:#000000;">10 Sit-Ups</span></p>

Skill – All
ON AN 8:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Dip Practice*</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;">Bar/ Bench Dips</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Top/ Bottom Ring Hold</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strict Ring Dips (Banded Optional)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Kipping Ring Dips</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – All
AMRAP x 18 MINUTES (Calories)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Cal Bike*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Every 3:00 not including 0:00 complete 10 Unbroken Wall Balls (Athlete Choice) + 15 Sit-Ups.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Cals)</span></p>

Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00/1:00 KB Calf Smash</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10/10 SLOW Rower Hamstring Curls</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>