171 CrossFit – Tue, Jun 20
Warm-Up
Warm-Up
<p>AMRAP x 4 MINUTES </p><p>4 Strict Press</p><p>4 Ring Rows </p><p>4 Straight Leg Sit-Ups</p><p>20 Mountain Climbers</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 5 MINUTES </p><p>5 Push Press</p><p>5 Jumping Pull-Ups</p><p>5 Tuck-Ups</p><p>20 Single Unders or Double Unders</p>
Skill – Performance
Metcon
<p>EMOM x 7 MINUTES*</p><p>1 Ring Kip Swing</p><p>+</p><p>1 Hips to Rings</p><p>+</p><p>1 Ring Muscle-Up</p><p> </p><p>*Option to perform rig variation for bar-based movements.</p><p> </p><p>(No Measure)</p>
Skill – Fitness
Metcon
<p>EMOM x 7 MINUTES</p><p>1 Dynamic Kip Swing</p><p>+</p><p>1 Pull-Up</p><p>+</p><p>1 Pull-Up or Chest to Bar</p><p> </p><p>(No Measure)</p>
Workout – Performance
“UNIVERSITY OF COLORADO SHOULDERS” (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
2 Burpee Ring Muscle-Up*
30 Double Unders**
6 Shoulder to Overhead (165/115)
30 Double Unders**
2 Burpee Ring Muscle-Up*
30 Double Unders**
6 Shoulder to Overhead (165/115)
30 Double Unders**
*Option for Burpee Bar Muscle-Ups
**Optional for Unbroken Reps of DU
(Score is Rounds + Reps)
KG BB: (75/52.5)
Workout – Fitness
“UNIVERSITY OF COLORADO SHOULDERS (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
2 Burpee Pull-Up
60 Single Unders
6 Push Press (115/75)
60 Single Unders
2 Burpee Pull-Up
60 Single Unders
6 Push Press (115/75)
60 Single Unders
(Score is Rounds + Reps)
KG BB: (52.5/35)
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Banded Ws</p><p>10 SLOW Arm Haulers</p><p>:30 Childs Pose</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
