171 CrossFit – Sat, Mar 4
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">:30 Cal Bike (EZ PACE)</span></p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">6 Alt. Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">8 Scap Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">10 Shoulder Taps</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">:30 Cal Bike (MOD PACE)</span></p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">5 Scap Pull-Ups or Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">8 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-fb993be8-7fff-fd09-2f60-296578057725">10 Air Squats </span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-fdcdc109-7fff-8673-6918-4a3aef136992">EMOM x 24 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fdcdc109-7fff-8673-6918-4a3aef136992">MIN 1&2 – 25/20 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-fdcdc109-7fff-8673-6918-4a3aef136992">MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-fdcdc109-7fff-8673-6918-4a3aef136992">MIN 4 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fdcdc109-7fff-8673-6918-4a3aef136992">*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fdcdc109-7fff-8673-6918-4a3aef136992">(Score is Slowest Bike)</span></p><p><br /> </p>
Partner Workout Option – Performance
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-408000d9-7fff-5b5d-c248-147b0cb1b61b">AMRAP x 24 MINUTES**</span></p><p dir="ltr"><span id="docs-internal-guid-408000d9-7fff-5b5d-c248-147b0cb1b61b">20 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-408000d9-7fff-5b5d-c248-147b0cb1b61b">40 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-408000d9-7fff-5b5d-c248-147b0cb1b61b">50/40 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-408000d9-7fff-5b5d-c248-147b0cb1b61b">60 Air Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-408000d9-7fff-5b5d-c248-147b0cb1b61b">*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!</span></p><p dir="ltr"><span id="docs-internal-guid-408000d9-7fff-5b5d-c248-147b0cb1b61b">**Split work as needed. P1 works while P2 Rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-408000d9-7fff-5b5d-c248-147b0cb1b61b">(Score is Total Rounds + Reps)</span></p><p><br /> </p>
Workout – Fitness
Metcon (Calories)
<p dir="ltr"><span id="docs-internal-guid-e2c39ec1-7fff-fd82-ac05-a86dc845e308">EMOM x 24 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e2c39ec1-7fff-fd82-ac05-a86dc845e308">MIN 1&2 – 1:30 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-e2c39ec1-7fff-fd82-ac05-a86dc845e308">MIN 3 – 4 Ring Rows + 6 Push-Ups + 12 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-e2c39ec1-7fff-fd82-ac05-a86dc845e308">MIN 4 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e2c39ec1-7fff-fd82-ac05-a86dc845e308">*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e2c39ec1-7fff-fd82-ac05-a86dc845e308">(Score is Total Cal Bike)</span></p>
Partner Workout Option – Fitness
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-3193f229-7fff-571f-bb8b-769bfaf5acce">AMRAP x 24 MINUTES**</span></p><p dir="ltr"><span id="docs-internal-guid-3193f229-7fff-571f-bb8b-769bfaf5acce">20 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-3193f229-7fff-571f-bb8b-769bfaf5acce">30 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3193f229-7fff-571f-bb8b-769bfaf5acce">40/30 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-3193f229-7fff-571f-bb8b-769bfaf5acce">50 Air Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3193f229-7fff-571f-bb8b-769bfaf5acce">*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!</span></p><p dir="ltr"><span id="docs-internal-guid-3193f229-7fff-571f-bb8b-769bfaf5acce">**Split work as needed. P1 works while P2 Rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3193f229-7fff-571f-bb8b-769bfaf5acce">(Score is Total Rounds + Reps)</span></p><p><br /> </p>
Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-a3f9f8a8-7fff-c944-e816-f7614907abfe">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-a3f9f8a8-7fff-c944-e816-f7614907abfe">10 Alt. 90-90 Hip Rotations</span></p><p dir="ltr"><span id="docs-internal-guid-a3f9f8a8-7fff-c944-e816-f7614907abfe">:30/:30 Banded Overhead Distraction</span></p><p dir="ltr"><span id="docs-internal-guid-a3f9f8a8-7fff-c944-e816-f7614907abfe">1:00 EZ Bike*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a3f9f8a8-7fff-c944-e816-f7614907abfe">*Nasal Breathing Only</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a3f9f8a8-7fff-c944-e816-f7614907abfe">(No Measure)</span></p><p><br /> </p>
