171 CrossFit – Thu, Mar 9
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">5/5 Ankle Circles</span></p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">10 Tib Raises</span></p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">10 Glute Bridge-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">5/5 Single Leg Hops + 10 Forward/Bounding Hops</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">200m Run*</span></p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">10 Alt. DB Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">5/5 DB Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">10 Vertical Jumps w/soft land</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2e5bf7aa-7fff-e094-f779-e3ef62e09b05">*2nd Round will be a time trial</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-b57821aa-7fff-2c1c-c524-eb7d8a82e247">AMRAP x 17 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-b57821aa-7fff-2c1c-c524-eb7d8a82e247">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-b57821aa-7fff-2c1c-c524-eb7d8a82e247">6 Box Jumps (24/20)*</span></p><p dir="ltr"><span id="docs-internal-guid-b57821aa-7fff-2c1c-c524-eb7d8a82e247">14 Alt. DB Hang Power Clean (50/35)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b57821aa-7fff-2c1c-c524-eb7d8a82e247">*Increase Box Jumps by 4 reps each round. Mandatory step-down.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b57821aa-7fff-2c1c-c524-eb7d8a82e247">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b57821aa-7fff-2c1c-c524-eb7d8a82e247">KG DB: (22.5/15)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-ab32c1df-7fff-73f2-02b3-539c845e876b">AMRAP x 17 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ab32c1df-7fff-73f2-02b3-539c845e876b">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-ab32c1df-7fff-73f2-02b3-539c845e876b">6 Box Jumps (24/20)*</span></p><p dir="ltr"><span id="docs-internal-guid-ab32c1df-7fff-73f2-02b3-539c845e876b">14 Alt. DB Hang Power Clean (35/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab32c1df-7fff-73f2-02b3-539c845e876b">*Increase Box Jumps by 2 reps each round. Mandatory step-down.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab32c1df-7fff-73f2-02b3-539c845e876b">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab32c1df-7fff-73f2-02b3-539c845e876b">KG DB: (15/10)</span></p>
Post-Workout Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-2e462d48-7fff-c974-ba22-9485d7fa0ae2">3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-2e462d48-7fff-c974-ba22-9485d7fa0ae2">10 Plate Front Raises</span></p><p dir="ltr"><span id="docs-internal-guid-2e462d48-7fff-c974-ba22-9485d7fa0ae2">15 Plate Gun-Hold Curls</span></p><p dir="ltr"><span id="docs-internal-guid-2e462d48-7fff-c974-ba22-9485d7fa0ae2">1:00 Nasal Breathing Walk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2e462d48-7fff-c974-ba22-9485d7fa0ae2">-No Extra Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2e462d48-7fff-c974-ba22-9485d7fa0ae2">(No Measure)</span></p>
