171 CrossFit – Sun, Jan 21

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 Bike</span></p><p><span style="background-color:transparent;color:#000000;">8 Scorpions</span></p><p><span style="background-color:transparent;color:#000000;">8 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;">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 Bike</span></p><p><span style="background-color:transparent;color:#000000;">8 Scap Push-Up + Shoulder Taps*</span></p><p><span style="background-color:transparent;color:#000000;">8/8 Split Squats</span></p><p><span style="background-color:transparent;color:#000000;">10 Bird Dogs</span></p><p><span style="background-color:transparent;color:#000000;">*Athletes perform 1 Scap Push-Up, then 1 Shoulder Tap on each side. </span><span style="background-color:#ffff00;color:#000000;"> </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 Bike</span></p><p><span style="background-color:transparent;color:#000000;">8 Tempo Push-Ups (30X1)</span></p><p><span style="background-color:transparent;color:#000000;">10 Lunge</span></p><p><span style="background-color:transparent;color:#000000;">12 Sit-Ups</span></p>

Workout – All
AMRAP x 28 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50/40 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Sit-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Alt. Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Push-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>

Optional Cool Down – All
5-10 MIN YOGA FLOW…
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Up Dog to Down Dog</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3-Legged Dog</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Cat/Cows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Child’s Pose</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Rebound Pose</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>