171 CrossFit – Mon, Jan 8

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">EMOM x 8 MINUTES (:40 ON / :20 OFF)</span></p><p><span style="background-color:transparent;color:#000000;">MIN 1 – Arms Only Rowing </span></p><p><span style="background-color:transparent;color:#000000;">MIN 2 – Alt. Samson Lunges </span></p><p><span style="background-color:transparent;color:#000000;">MIN 3 – Legs Only Rowing </span></p><p><span style="background-color:transparent;color:#000000;">MIN 4 – Slinkies*</span></p><p><span style="background-color:transparent;color:#000000;">MIN 5 – Half Slide Rowing </span></p><p><span style="background-color:transparent;color:#000000;">MIN 6 – Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">MIN 7 – Full Slide Rowing </span></p><p><span style="background-color:transparent;color:#000000;">MIN 8 – Burpees </span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Touch your toes and walk your hands out to a Plank, like an inchworm. Once there, jump your feet to your hands and stand up, like an Up-Down.</span></p>

NCFIT Benchmark Workout – Performance
DEATH ROW (PERFORMANCE) (AMRAP – Rounds)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">EMOM x 20 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 — 20/15 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 — 15 Burpees</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Scale as needed to accomplish the work in each minute in :50-:45 or less.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds Completed)</span></p>

NCFIT Benchmark Workout – Fitness
DEATH ROW (FITNESS) (AMRAP – Rounds)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">EMOM x 20 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 — 15/12 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 — 12 Burpees</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Scale as needed to accomplish the work in each minute in :50-:45 or less.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds Completed)</span></p>

Finisher – All
3 SETS
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Straight Arm Banded Lat Push-Downs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Alt. Banded Deadbugs</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>