171 CrossFit – Thu, Jun 29
Warm-Up
Warm-Up
<p>FOR QUALITY</p><p>1:00 Cardio</p><p>20 Plate Hops*</p><p>20 Alt. Plank Plate Taps**</p><p>10/10 Plate Staggered Stance Deadlift</p><p>10/10 Plate Around the World</p><p>1:00 Cardio</p><p>20 Plate Hops</p><p>20 Plate OH Press</p><p>20 Plate Bent Over Row</p><p>20 Plate Ground to OH</p><p> </p><p>*Use a 15 or 10lb plate for all movements.</p><p>**In a plank hold, alternate tapping the plate with hands</p>
Workout – All
Metcon
<p>3 SETS</p><p>1:30 Cardio Choice</p><p>8/8 DBL DB Single Leg RDL</p><p>25 Banded Lat Push-Downs</p><p>1:30 Cardio Choice</p><p>12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)</p><p>25 Banded Hammer Curls</p><p> </p><p>-1:00 Walking Rest b/t Sets-</p><p> </p><p>(No Measure)</p>
Optional Cool Down
3 SETS FOR QUALITY
<p>6 Up Dog to Down Dog</p><p>6 Alt. 3-Legged Down Dog</p><p>1:00 Rebound Pose</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
