171 CrossFit – Wed, Jan 31

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">MOBILITY (4:00 CAP)</span></p><p><span style="background-color:transparent;color:#000000;">1-2 ROUNDS (Time Permitting)</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Groiners</span></p><p><span style="background-color:transparent;color:#000000;">8 Cat Cows</span></p><p><span style="background-color:transparent;color:#000000;">8 Bootstrappers</span></p><p><span style="background-color:transparent;color:#000000;">8 Push-Up to Pike</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">WORKOUT SPECIFIC WARM-UP (6:00 CAP)</span></p><p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">6 Lunge + Lunge + Air Squat</span></p><p><span style="background-color:transparent;color:#000000;">6 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">6 Med Ball Sit-Ups</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 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">8 Med Ball Front Squats</span></p><p><span style="background-color:transparent;color:#000000;">8 Med Ball Push-Press</span></p><p><span style="background-color:transparent;color:#000000;">8 Med Ball Ground to Overhead</span></p><p><span style="background-color:transparent;color:#000000;">8 Burpees</span></p>

Benchmark Workout – Performance
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG WB: (9/6)</span></p>

Benchmark Workout – Fitness
KAREN (FITNESS) (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">150 Wall Balls (14/10)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG WB: (6/5)</span></p>

Post Workout Strength (All)
Back Squat (5×5*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Use the same Light Weight for All Sets. This is a Deload Week.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 5 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>