171 CrossFit – Wed, Jan 17

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">RUNNING WARM-UP…</span></p><p><span style="background-color:transparent;color:#000000;">100m Run</span></p><p><span style="background-color:transparent;color:#000000;">25ft High Kicks + 25ft Cherry Pickers</span></p><p><span style="background-color:transparent;color:#000000;">25ft Knee Hugs + 25ft Toe Grabs</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">100m Run</span></p><p><span style="background-color:transparent;color:#000000;">25ft Inch Worms + 25ft Samson Lunges</span></p><p><span style="background-color:transparent;color:#000000;">25ft High Knees + 25ft Butt Kickers</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">100m Run</span></p><p><span style="background-color:transparent;color:#000000;">25ft Side Lunges + 25ft Rvs Lunges</span></p><p><span style="background-color:transparent;color:#000000;">25ft Side Shuffles + 25ft Karaoke</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">SPECIFIC WARM-UP…</span></p><p><span style="background-color:transparent;color:#000000;">1-2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">10 KB Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Dead Bugs</span></p><p><span style="background-color:transparent;color:#000000;">5 Scap Pull-Ups</span></p><p><span style="background-color:transparent;color:#000000;">5 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;">1-2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">10 RKB Swings</span></p><p><span style="background-color:transparent;color:#000000;">10 Tuck-Ups</span></p><p><span style="background-color:transparent;color:#000000;">5 Big Kip Swings</span></p><p><span style="background-color:transparent;color:#000000;">5 Kipping Knee Raises</span></p>

Workout – Performance
EVERY 4:00 x 5 SETS (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Russian KB Swing (53/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Toes to Bar in Time Remaining…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 2:00 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Lowest Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG KB: (24/16)</span></p>

Workout – Fitness
EVERY 4:00 x 5 SETS (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Russian KB Swing (35/26)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Knees to Chest in Time Remaining…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 2:00 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Lowest Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG KB: (16/12)</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 Lat Prayer Stretch on Box</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Moose Antlers</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10/10 Single Arm KB Bent Over Rows</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>