171 CrossFit – Mon, Mar 13
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">4 Deficit Calf Raises</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">4 Tib Raises</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">4 KB RDL</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">4 Alt. 90/90 Hip rotations</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">INTO…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">5 Russian KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">5 KB Goblet Squats</span></p>
Strength – All
Back Squat (6-4-2-2*)
<p dir="ltr"><span id="docs-internal-guid-e195d880-7fff-0eec-328b-5ddc6da79492">*Start Moderate-Heavy and build to Heavy 2-Rep.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e195d880-7fff-0eec-328b-5ddc6da79492">(Score is Weight)</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">15 KB Goblet Squats (70/53)</span></p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">10 Russian KB Swings*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">*Option for Full ‘American’ Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">KG KB: (32/24)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">15 KB Goblet Squats (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">10 Russian KB Swings*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">*Option for Full ‘American’ Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">KG KB: (24/16)</span></p>
Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">MIN 1 – :25/:25 KB Horn Calf Smash</span></p><p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">MIN 2 – 12-16 Alt. KB Slides</span></p><p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">MIN 3 – 10 Glute Bridge KB Pullover</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">(No Measure)</span></p>
