171 CrossFit – Wed, Jan 3

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">LINE DRILLS (~4:00)</span></p><p><span style="background-color:#ffffff;color:#000000;">100m Run </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ High Kicks </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Toe Touches </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Side Shuffle</span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Karaoke </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ High Knees</span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Butt Kickers </span></p><p><span style="background-color:#ffffff;color:#000000;">100m Run </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into… </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">2 ROUNDS (~6:00)</span></p><p><span style="background-color:#ffffff;color:#000000;">10 KB Deadlifts*</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Slow Ring Rows </span></p><p><span style="background-color:#ffffff;color:#000000;">6 Scap Pull-Ups </span></p><p><span style="background-color:#ffffff;color:#000000;">4 Push-Up to Pike**</span></p><p><span style="background-color:#ffffff;color:#000000;">4 Up-Downs</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*RND 2 complete Russian KB Swings. </span></p><p><span style="background-color:#ffffff;color:#000000;">**RND 2 complete 6 Hand Release Push-Ups. </span></p>

Workout – Performance
ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Mile Run</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Immediately Into…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP in Time Remaining of…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Ring Muscle-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">4 Handstand Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 KB Swings (53/35)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + 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
ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Mile Run</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Immediately Into…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP in Time Remaining of…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Up-Down Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">4 DB Strict Press (35/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 KB Swings (35/26)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG DB: (16/12)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG KB: (15/10)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 Empty KB Upright Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Calf Smash on KB Horn or Lacrosse Ball</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">16 SLOW Arm Haulers</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>