171 CrossFit – Wed, Jun 28
Warm-Up
Warm-Up
<p>GENERAL WARM-UP</p><p>1-2 ROUNDS</p><p>5 Kang Squats</p><p>10 Banded Pull Aparts</p><p>5/5 Moose Antlers</p><p>10 Banded Pass Throughs </p><p> </p><p>Into…</p><p> </p><p>AMRAP x 6 MINUTES</p><p>20 Alt. High Knees</p><p>10 Air Squats</p><p>20 Alt. Butt Kickers</p><p>10 Banded Overhead Squats</p><p>100m Run </p>
Extended Warm-Up – All
Metcon (Weight)
<p>EMOM x 6 MINUTES</p><p>MIN 1 – 5 Overhead or Front Squats*</p><p>MIN 2 – 100m Run</p><p> </p><p>*Start light and build up to or past workout weight.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
Metcon (Time)
<p>ON A 4:00 RUNNING CLOCK…</p><p>100m Run</p><p>25 Sit-Ups</p><p>25 Overhead Squats (95/65)</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>ON A 6:00 RUNNING CLOCK…</p><p>300m Run</p><p>35 Sit-Ups</p><p>20 Overhead Squats (115/75)</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>ON A 8:00 RUNNING CLOCK…</p><p>600m Run</p><p>45 Sit-Ups</p><p>15 Overhead Squats (135/95)</p><p> </p><p>(Score is Total Time)*</p><p> </p><p>*If the OHS is not an option, change to Front Squat. Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.</p><p> </p><p>KG BB1: (42.5/30)</p><p>KG BB2: (52.5/35)</p><p>KG BB3: (60/42.5)</p>
Workout – Fitness
Metcon (Time)
<p>ON A 4:00 RUNNING CLOCK…</p><p>100m Run</p><p>25 Sit-Ups</p><p>25 Front Squats (95/65)</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>ON A 6:00 RUNNING CLOCK…</p><p>300m Run</p><p>35 Sit-Ups</p><p>20 Front Squats (115/75)</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>ON A 8:00 RUNNING CLOCK…</p><p>600m Run</p><p>45 Sit-Ups</p><p>15 Front Squats (135/95)</p><p> </p><p>(Score is Total Time)*</p><p> </p><p>*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.</p><p> </p><p>KG BB1: (42.5/30)</p><p>KG BB2: (52.5/35)</p><p>KG BB3: (60/42.5)</p>
Optional Cool Down
3 SETS FOR QUALITY
<p>15 Banded Upright Rows</p><p>10 Banded Ws</p><p>5/5 Prone Leg Lifts*</p><p> </p><p>*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
