171 CrossFit – Sun, Jul 30
Warm-Up
Warm-Up
<p>1 SET</p><p>10 Alt. Groiners w/ Twist</p><p>10 Kang Squat</p><p>5 Push-Ups into Down Dog</p><p>10 Banded Shoulder Dislocates</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>8 Up-Downs</p><p>8 Hollow Rocks</p><p>8 Slam Ball Deadlift</p><p>8 Banded Good Morning</p><p> </p><p>Into…</p><p> </p><p>1-2 SETS</p><p>8 Up-Downs + Push-Up</p><p>8/8 Single Arm Ring Row</p><p>8 Slam Ball Ground to Overhead</p><p>8 Supinated Banded Pull Apart</p>
Workout – Performance
1.) EVERY 2:30 x 3 SETS (Time)
<p>18 Slam Balls (30/20)</p><p>15 Ring Rows</p><p>12 Burpees</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>-1:00 Rest b/t P1 & P2-</p>
2.) EVERY 2:00 x 3 SETS (Time)
<p>15 Slam Balls</p><p>12 Jumping Pull-Ups</p><p>10 Burpees</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>-1:00 Rest b/t P2 & P3-</p>
3.) EVERY 1:30 x 3 SETS (Time)
<p>12 Slam Balls</p><p>10 Pull-Ups</p><p>8 Burpees</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p>
Workout – Fitness
1.) EVERY 2:30 x 3 SETS (Time)
<p>15 Slam Balls (20/10)</p><p>12 Ring Rows</p><p>10 Burpees</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>-1:00 Rest b/t P1 & P2-</p>
2.) EVERY 2:00 x 3 SETS (Time)
<p>12 Slam Balls</p><p>10 Jumping Pull-Ups</p><p>8 Burpees</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>-1:00 Rest b/t P2 & P3-</p>
3.) EVERY 1:30 x 3 SETS (Time)
<p>10 Slam Balls</p><p>8 Pull-Ups</p><p>6 Burpees</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p>
Optional Cool Down
EMOM x 8 MINUTES
<p>MIN 1 – 3-5 SLOW Jefferson Curls</p><p>MIN 2 – :45 Alt. Bird Dogs</p><p> </p><p>(No Measure)</p>
