171 CrossFit – Sun, Mar 5
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d5eb66f1-7fff-c231-465e-75124ef8e119">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-d5eb66f1-7fff-c231-465e-75124ef8e119">20 Shoulder Taps</span></p><p dir="ltr"><span id="docs-internal-guid-d5eb66f1-7fff-c231-465e-75124ef8e119">10 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-d5eb66f1-7fff-c231-465e-75124ef8e119">10 Alt. Lateral Box Step Overs</span></p><p dir="ltr"><span id="docs-internal-guid-d5eb66f1-7fff-c231-465e-75124ef8e119">6/6 SA Staggered Stance KB Deadlift</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">AMRAP x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">9 Up-Down Box Crawl Overs (Athlete Choice)*</span></p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">15 Deadlift (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">21 Sit-Ups**</span></p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">100m Single DB or KB Suitcase Carry (AHAP)***</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">*Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.</span></p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">**GHD Optional</span></p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">***Switch Arms as Needed</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ed4b0c01-7fff-0d40-817e-8bbc7928ac11">KG BB: (60/42.5)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">AMRAP x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">9 Up-Down Box Crawl Overs (Athlete Choice)*</span></p><p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">15 Deadlift (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">21 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">100m Single DB or KB Suitcase Carry (AHAP)**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">*Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.</span></p><p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">**Switch Arms as Needed</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-27a4471e-7fff-e1f2-b126-f911f968589a">KG BB: (42.5/30)</span></p>
Post-Workout Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-9b3d47f3-7fff-8abd-eeff-90671a4daf2b">4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-9b3d47f3-7fff-8abd-eeff-90671a4daf2b">15 Barbell Curls*</span></p><p dir="ltr"><span id="docs-internal-guid-9b3d47f3-7fff-8abd-eeff-90671a4daf2b">10 Tuck-Up + V-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9b3d47f3-7fff-8abd-eeff-90671a4daf2b">-Rest As Needed B/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9b3d47f3-7fff-8abd-eeff-90671a4daf2b">*Option to switch b/t Supinated and Pronated Grip.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9b3d47f3-7fff-8abd-eeff-90671a4daf2b">(No Measure)</span></p>
