171 CrossFit – Sat, Jun 17
Warm-Up
Warm-Up
<p>2 SETS*</p><p>1:00 Bike (RPE 6)</p><p>5/5 S.A. DB Bent Over Rows</p><p>10 Scap Push-Ups</p><p>20 Alt. Shoulder Taps</p><p>10 Cat Cows</p><p> </p><p>2 SETS*</p><p>1:00 Bike (RPE 8)</p><p>10 DBL DB Bent Over Rows</p><p>5 Up-Downs</p><p>10 Push-Ups</p><p>5 Cobra to Pike</p><p> </p><p>*Use DBs lighter than intended workout weight</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 16 MINUTES</p><p>20/15 Cal Bike</p><p>15 Up-Downs</p><p>9 DB Renegade Rows (50/35)*</p><p> </p><p>*1 Rep = Push-Up + Row R + Row L</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 16 MINUTES</p><p>15/12 Cal Bike</p><p>12 Up-Downs</p><p>9 DB Renegade Rows (35/20)*</p><p> </p><p>*1 Rep = Push-Up + Row R + Row L</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG DB: (15/10)</p>
Partner Workout Option
IN TEAMS OF 2… (Calories)
<p>AMRAP x 16 MINUTES*</p><p>12 Up-Downs</p><p>6 DB Renegade Rows (Athlete Choice)**</p><p> </p><p>*1 Rep = Push-Up + Row R + Row L</p><p> </p><p>*P1 completes a full round while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.</p><p> </p><p>(Score is Total Cals)</p>
Finisher
Metcon
<p>3 SETS</p><p>10/10 Single DB Upright Row</p><p>10/10 Single Arm Supported Bent Over Row</p><p>:45 Single DB Gun Hold</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
