171 CrossFit – Mon, Mar 27

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-b220c0f9-7fff-f21a-7c9b-cfefe26269a2">AMRAP x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-b220c0f9-7fff-f21a-7c9b-cfefe26269a2">8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast)</span></p><p dir="ltr"><span id="docs-internal-guid-b220c0f9-7fff-f21a-7c9b-cfefe26269a2">8 Alt. Step-Ups → 8 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-b220c0f9-7fff-f21a-7c9b-cfefe26269a2">4 Inch Worms + Push-Up → 8 Push-Ups to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-b220c0f9-7fff-f21a-7c9b-cfefe26269a2">8 Alt. Groiners → 4/4 Donkey Kicks</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b220c0f9-7fff-f21a-7c9b-cfefe26269a2">*Advance to second movement at 4 minute mark </span></p>

Strength – All
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-ba27b373-7fff-8ee4-d53f-a01db819d875">EMOM x 12 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-ba27b373-7fff-8ee4-d53f-a01db819d875">MIN 1 – :30 Wall HS Hold</span></p><p dir="ltr"><span id="docs-internal-guid-ba27b373-7fff-8ee4-d53f-a01db819d875">MIN 2 – :30 Deficit Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-ba27b373-7fff-8ee4-d53f-a01db819d875">MIN 3 – EZ Cardio</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ba27b373-7fff-8ee4-d53f-a01db819d875">(Score is Reps of Push-Ups)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ba27b373-7fff-8ee4-d53f-a01db819d875">Week 1 of 8 Strict Gymnastics</span></p>

Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-b5d8322c-7fff-afad-7528-aa81d9f76c88">10 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b5d8322c-7fff-afad-7528-aa81d9f76c88">20/15 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-b5d8322c-7fff-afad-7528-aa81d9f76c88">12 Box Jumps (30/24)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b5d8322c-7fff-afad-7528-aa81d9f76c88">*Mandatory Step-Down</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b5d8322c-7fff-afad-7528-aa81d9f76c88">(Score is Time)</span></p>

Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-352662de-7fff-3db4-d910-2f90b1b881ff">10 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-352662de-7fff-3db4-d910-2f90b1b881ff">15/12 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-352662de-7fff-3db4-d910-2f90b1b881ff">10 Box Jumps (24/20)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-352662de-7fff-3db4-d910-2f90b1b881ff">*Mandatory Step-Down</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-352662de-7fff-3db4-d910-2f90b1b881ff">(Score is Time)</span></p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-cd88ea57-7fff-b043-3a9e-f0ffea9fd02d">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-cd88ea57-7fff-b043-3a9e-f0ffea9fd02d">1:00 EZ Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-cd88ea57-7fff-b043-3a9e-f0ffea9fd02d">:30/:30 Half Pigeon on Box</span></p><p dir="ltr"><span id="docs-internal-guid-cd88ea57-7fff-b043-3a9e-f0ffea9fd02d">15 Slow Box Dips</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cd88ea57-7fff-b043-3a9e-f0ffea9fd02d">*Nasal Only Breathing</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cd88ea57-7fff-b043-3a9e-f0ffea9fd02d">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cd88ea57-7fff-b043-3a9e-f0ffea9fd02d">(No Measure)</span></p>