171 CrossFit – Thu, Jan 25
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 SETS</span></p><p><span style="background-color:transparent;color:#000000;">10 Supinated Banded Pull Aparts</span></p><p><span style="background-color:transparent;color:#000000;">5/5 Banded Crossbody Pull Aparts</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Pull-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Hollow Rocks</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;">2 SETS (3 SETS TIME PERMITTING)</span></p><p><span style="background-color:transparent;color:#000000;">:45 Bike (RPE 5/6)</span></p><p><span style="background-color:transparent;color:#000000;">10 False Grip Ring Rows</span></p><p><span style="background-color:transparent;color:#000000;">10 Sit-Ups</span></p>
Skill – All
EMOM x 8 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Complete Gymnastics Option*</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;">2-3 Strict (Banded) Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1-2 Strict Chest to Bars</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Strict Ring Muscle-Up</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
Workout – Performance
EMOM x 20 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1&2 – 30/25 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :50 Max Ring Muscle-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – 30 Sit-Ups*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*20-30 Reps of GHD Optional</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Ring Muscle-Ups)</span></p>
Workout – Fitness
EMOM x 20 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1&2 – 25/20 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :50 Max Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – 20 Sit-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Pull-Ups)</span></p>
Optional Cool Down – All
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – :45 Lat Stretch*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 10-12 Alt. DB Around the Worlds</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :45 EZ Bike</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Options include…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Foam Roll or Lacrosse Ball Smash</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Box Prayer Stretch</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Childs Pose Single Arm Lifts</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
