171 CrossFit – Thu, Jun 15
Warm-Up
Warm-Up
<p>AMRAP x 8 MINUTES*</p><p>1:00 EZ Cardio</p><p>8/8 Suitcase KB/DB Deadlift</p><p>6/6 SA KB/DB Clean</p><p>5/5 Single KB/DB Around the World</p><p>:30 Single KB/DB Deadbug</p><p> </p><p>*Perform KB movements with a light load.</p>
Workout – All
Metcon
<p>3 ROUNDS FOR QUALITY</p><p>2:00 Cardio Choice</p><p>200m KB/DB Suitcase Carry (Athlete Choice, Mod)*</p><p>20 Single KB/ DB Curl (Athlete Choice, Mod)</p><p>1:00 Cardio Choice</p><p>100m Single KB/DB Front Rack Carry**</p><p>15 KB/DB Pullovers***</p><p> </p><p>*100m out w/ KB in one hand, 100m back w/ KB in other.</p><p>**50m w/ KB on one side, 50m back w/ KB in other.</p><p>***Complete on floor or w/ back on Med Ball.</p><p> </p><p>(No Measure)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – :45 Calf or Foot Smash</p><p>MIN 2 – :45 90-90 Hip Rotations</p><p>MIN 3 – :45 Rebound Pose</p><p> </p><p>(No Measure)</p>
