171 CrossFit – Thu, Jun 22
Warm-Up
Warm-Up
<p>1/2 TABATA BIKE</p><p>4 ROUNDS</p><p>:20 EZ→MOD Bike</p><p>:10 Rest</p><p> </p><p>GENERAL WARM-UP</p><p>2 ROUNDS</p><p>5 Inch Worms</p><p>5/5 Hip Airplanes</p><p>10/10 Med Ball Chop</p><p>10/10 Side Plank Rotations</p><p>:20 Wall Sit</p><p> </p><p>into…</p><p> </p><p>SPECIFIC WARM-UP</p><p>2 ROUNDS</p><p>15 Toes Touch Jumping Jacks</p><p>20 Shoulder Taps </p><p>10 Slam Ball Deadlift</p><p>10 Slam Ball Push Press</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>EMOM x 16 MINUTES</p><p>MIN 1&2 – 25/20 Cal Bike</p><p>MIN 3 – :45 Max Slam Balls (30/20)</p><p>MIN 4 – :45 Plank Hold</p><p> </p><p>(Score is Slam Ball Reps)</p><p> </p><p>KG SB: (15/10)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>EMOM x 16 MINUTES</p><p>MIN 1&2 – 20/15 Cal Bike</p><p>MIN 3 – :45 Max Slam Balls (20/10)</p><p>MIN 4 – :45 Plank Hold</p><p> </p><p>(Score is Slam Ball Reps)</p><p> </p><p>KG SB: (10/5)</p>
Finisher
Metcon
<p>2-3 SETS</p><p>10 Straight Leg Sit-Ups</p><p>20 Alt. V-Ups</p><p>30 Alt. Russian Twists</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
