171 CrossFit – Sun, Jan 7

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">MOBILITY 3:00 MINUTES </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;">5 Inch Worms + Push-Up</span></p><p><span style="background-color:transparent;color:#000000;">10 Cat Cows</span></p><p><span style="background-color:transparent;color:#000000;">10 Bird Dogs</span></p><p><span style="background-color:transparent;color:#000000;">10 Slow Scap Pull-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 5 MINUTES</span></p><p><span style="background-color:transparent;color:#000000;">20 Bicycle Crunches</span></p><p><span style="background-color:transparent;color:#000000;">10 Plate Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">10 Plate Curl to Press</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Plate Around the World</span></p><p><span style="background-color:transparent;color:#000000;">20 Alt. Shoulder Taps</span></p>

Workout – All
EMOM x 21 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1&amp;2 – AMRAP of…3 Strict Pull-Ups + 9 Plate Ground to Overhead (Athlete Choice) + 15 Sit-Ups*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :50 Plank Hold</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Pick-up where you left off.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Rounds + Reps)</span></p>

Cool Down
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – :45 Up Dog to Down Dog</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :45 Child’s Pose</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>