171 CrossFit – Thu, Jan 4

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">AMRAP x 4 MINUTES</span></p><p><span style="background-color:transparent;color:#000000;">:30s Cardio Choice #1</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Lunges</span></p><p><span style="background-color:transparent;color:#000000;">4/4 Single Arm DB Strict Press</span></p><p><span style="background-color:transparent;color:#000000;">8 Box Step-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Tuck-Ups or 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;">AMRAP x 4 MINUTES</span></p><p><span style="background-color:transparent;color:#000000;">:30s Cardio Choice #2</span></p><p><span style="background-color:transparent;color:#000000;">4/4 S.A. Front Rack Lunges</span></p><p><span style="background-color:transparent;color:#000000;">4/4 S.A. Push Press</span></p><p><span style="background-color:transparent;color:#000000;">8 Box Jumps</span></p><p><span style="background-color:transparent;color:#000000;">8 V-Ups or Tuck-Ups</span></p>

Skill – All
EMOM x 8 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – :50 Alt. Turkish Get-Up Practice (Athlete Choice, No Load or Light)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – :50 2 Alt. Box Step-Ups + 1 Box Jump (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – All
3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3:00 Cardio Choice</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2/2 KB/DB Turkish Get-Up (Athlete Choice, Light-Mod)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Tuck-Up + V-Up*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8/8 KB/DB Goblet Box Step-Up (Athlete Choice, Light-Mod)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">16 Box Jumps (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:00 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*1 Rep= 1 Tuck-Up + 1 V-Up.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Alt. KB Horn Taps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Groiners w/Twist*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Up Dog to Down Dogs</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;">*Option to straighten the front leg after the groiner.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>