171 CrossFit – Sat, Jan 7

Warm-Up

Warm-Up Game → Rowling!The objective of this game is to Row EXACTLY 100m. Any number of meters over or under 100 becomes the number of reps you perform as a penalty. For example if you Row 98m, you would perform 2 penalty reps. If you Row 105m, you would perform 5 penalty reps. Cap the penalty reps at 10 in both directions. Play 3-5 rounds of Rowling before going into the specific warm-up. Penalty options: Air Squats, Hollow Rocks, Up-Downs, Med Ball Push Press, Med Ball Deadlifts. Reset your Rower after each round to avoid rollover meters. Into… Specific Warm-Up: 2-3 Rounds100m Row10 Med Ball Front Squats10 Med Ball Push Press10 Alt. Dead Bugs5/5 Leg Swings

Workout – Performance & Fitness

Metcon (AMRAP – Rounds and Reps)

2 SETSAMRAP x 10 MINUTES*200/150 Row10 Wall Balls (20/14)10 Sit-Ups -Rest 2:00 b/t Sets- *Increase WB & Sit-Up reps by 5 reps each round. Ex…R1: 10/10, R2: 15/15, and so on. Reset to 10/10 at the start of second AMRAP. (Score is Lowest Rounds + Reps) KG WB: (9/6)

Partner Workout Option – Performance & Fitness

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2… AMRAP x 20 MINUTES*500/400m Row40 Wall Balls (20/14)20 Sync Sit-Ups *P1 & P2 split the row evenly (either 250m or 200m each). Wall Balls alternate every 10 reps until complete 40. Sit-Ups complete together for 20 reps total. (Score is Rounds + Reps) KG WB: (9/6)

Partner Finisher – Performance & Fitness

Metcon

IN TEAMS OF 2… 2-3 SETSPartner Leg Throws*10 Forward Throws10 Alt. Side-to-Side Throws10 Mixed Throws *Check video for full explanation. 1 SET = P1 + P2 going through the movements. (No Measure)

January 7, 2023: 171 CrossFit – Sat, Jan 7

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