171 CrossFit – Wed, Jul 26
Warm-Up
Warm-Up
<p>1 ROUND</p><p>:30 Arms Only Row</p><p>:30 Legs Only Row </p><p>6 Alt. Groiners </p><p>10 Air Squats </p><p>10/10 Ankle Rotations</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>1:00 Half Slide Rowing</p><p>5 Cat-Cows</p><p>10 WB Front Squats </p><p>10 WB Strict Press</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>1:00 Row</p><p>10 WB Thrusters</p>
Strength – All
Front Squat (4×4)
<p>Option for High-Bar Back Squat*</p><p> </p><p>*Keep weight Moderate-Heavy across all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>EMOM x 16 MINUTES</p><p>MIN 1&2 – 500/400m Row</p><p>MIN 3 – Max Wall Balls (20/14)</p><p>MIN 4 – Rest</p><p> </p><p>(Score is Total Wall Ball Reps)</p><p> </p><p>KG WB: (9/6)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>EMOM x 16 MINUTES</p><p>MIN 1&2 – 400/300m Row</p><p>MIN 3 – Max Wall Balls (14/10)</p><p>MIN 4 – Rest</p><p> </p><p>(Score is Total Wall Ball Reps)</p><p> </p><p>KG WB: (6/5)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Alt. Glute Bridge Marches on Rower</p><p>10 Rower Pike Ups</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
