171 CrossFit – Sun, Jan 14

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">EMOM x 10 MINUTES (:40 ON/ :20 OFF)</span></p><p><span style="background-color:transparent;color:#000000;">MIN 1 – Cardio </span></p><p><span style="background-color:transparent;color:#000000;">MIN 2 – SA KB Swing (L)</span></p><p><span style="background-color:transparent;color:#000000;">MIN 3 – Curtsey Lunge + Step-Up</span></p><p><span style="background-color:transparent;color:#000000;">MIN 4 – SA KB Swing (R)</span></p><p><span style="background-color:transparent;color:#000000;">MIN 5 – Alt. V-Ups </span></p>

Workout – All
EMOM x 25 MINUTES (:40 ON/ :20 OFF)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – Cardio Choice</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – Lateral Box Step-Overs (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – Strict Toes to Bar*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – Alt. Single Leg Box Squats</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – DBL KB Front Rack Hold (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Strict Knees to Chest Optional.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Prayer Stretch on Box</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Wrist Push-Ups*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30/:30 Half Pigeon Stretch on Box</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Set-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>