171 CrossFit – Sun, Mar 12
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:30 Cardio</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:30 Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">10 Banded Pull-Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">5 Slam Ball Deadlift + 5 SB Press</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">10 Scap Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:30 Cardio</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:20/:20 Side Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">10 Banded Bicep Curls</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">8 Slam Ball G2O</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">8 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:30 Cardio</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">5 V-Up + Tuck-Up</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">10 Banded Seated Pull Downs</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">6 Slam Balls</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">6 Scap Retracts</span></p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">EMOM x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">MIN 1 – :45 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">MIN 2 – :45 Strict Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">MIN 3 – :45 Slam Balls (30/20)**</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">MIN 4 – :45 Midline Choice***</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">*Option for Ring Pull-Ups.</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">**Option to sub light KB Swing</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">***Options:</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">Side Planks</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">Hollow Hold</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">Tuck-Up</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">V-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">(Score is Reps of Pull-Ups and Slam Balls)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">KG SB: (15/10)</span></p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">EMOM x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">MIN 1 – :45 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">MIN 2 – :45 Strict Banded Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">MIN 3 – :45 Slam Balls (20/10)**</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">MIN 4 – :45 Midline Choice***</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">*Option for Ring Rows.</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">**Option to sub light KB Swing</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">***Options:</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">Side Planks</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">Hollow Hold</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">Tuck-Up</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">V-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">(Score is Reps of Pull-Ups and Slam Balls)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">KG SB: (10/5)</span></p>
Partner Finisher – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">150/125 Cal Row*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">*P1 rows while P2 rests, alternate as needed to complete the total cals.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">(Score is Time)</span></p>
Partner Finisher – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">125/100 Cal Row*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">*P1 rows while P2 rests, alternate as needed to complete the total cals.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">(Score is Time)</span></p>
