171 CrossFit – Thu, Mar 2
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">2:00 Cardio Choice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">5/5 Side Lunge or Cossack Squat</span></p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">10 Slam Ball Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">10 Slam Ball Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">10 Alt. Plank Shoulder Taps</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">10 Alt. Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">10 Slam Ball Hang to Overhead</span></p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">5 Knee Push-Ups + 5 Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b664a83a-7fff-8727-de9d-097d20c4fd24">1:00 Cardio Choice</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">AMRAP x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">20 Slam Balls (Athlete Choice)*</span></p><p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">8/8 Lateral Box Step-Ups (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">10 Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">8 Slam Ball Alt. Box Step-Overs*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Overs with a Plate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-63745ae4-7fff-d4f2-4294-71e5a8db3978">(Score is Rounds + Reps)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">AMRAP x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">2:00 Run for Distance</span></p><p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">16 Slam Balls (Athlete Choice)*</span></p><p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">12 Alt. Box Step-Ups (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">1:00 Run for Distance</span></p><p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">10 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">8 Slam Ball Alt. Box Step-Ups*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Ups with a Plate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a96af748-7fff-2199-5690-d89dc44a6e06">(Score is Rounds + Reps)</span></p>
Finisher
FOR QUALITY
<p dir="ltr"><span id="docs-internal-guid-812bf95a-7fff-6aa1-64f1-05ee76fa2768">2 SETS </span></p><p dir="ltr"><span id="docs-internal-guid-812bf95a-7fff-6aa1-64f1-05ee76fa2768">5 Slam Ball Jefferson Curls</span></p><p dir="ltr"><span id="docs-internal-guid-812bf95a-7fff-6aa1-64f1-05ee76fa2768">20 Slam Ball Deadbugs</span></p><p dir="ltr"><span id="docs-internal-guid-812bf95a-7fff-6aa1-64f1-05ee76fa2768">1:00 Slam Ball Tall Plank Taps</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-812bf95a-7fff-6aa1-64f1-05ee76fa2768">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-812bf95a-7fff-6aa1-64f1-05ee76fa2768">(No Measure)</span></p>
