171 CrossFit – Thu, Jul 27
Warm-Up
Warm-Up
<p>EMOM x 8 MINUTES </p><p>MIN 1 – :45 Bike</p><p>MIN 2 – 10 Step-Ups + Max Alt. Groiners</p><p>MIN 3 – :45 Up-Downs</p><p>MIN 4 – 10 V-Ups + Max Cat/Cows</p>
Strength – Performance
Metcon (AMRAP – Reps)
<p>EMOM x 8 MINUTES</p><p>Unbroken Toes to Bar</p><p> </p><p>*Rep Options:</p><p>ADV: 7-9+</p><p>INT: 5-7</p><p>BEG: 3-5</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>Week 4 of 9 Gymnastics Cycle</p>
Strength – Fitness
Metcon (AMRAP – Reps)
<p>EMOM x 8 MINUTES</p><p>Unbroken Toes to Something or Knees to Chest</p><p> </p><p>*Rep Options:</p><p>ADV: 7-9+</p><p>INT: 5-7</p><p>BEG: 3-5</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>Week 4 of 9 Gymnastics Cycle</p>
Workout – All
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 20 MINUTES*</p><p>20/15 Cal Bike</p><p>20 Sit-Ups</p><p>5 Up-Down Box Crawl Overs (Athlete Choice)**</p><p> </p><p>*Up-Down Box Crawl Overs will increase by 3 each round. EX: RND 1 = 5, RND 2 = 8 UDBCO, and so on. Cal Bike and Sit-Ups will always remain the same.</p><p>**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
5-10 MIN YOGA FLOW…
<p>Up Dog to Down Dog</p><p>3-Legged Dog</p><p>Cat/Cows</p><p>Child’s Pose</p><p>Rebound Pose</p><p> </p><p>(No Measure)</p>
